Meal Maker Pulao, also known as Soya Chunks Pulao, is a wholesome one-pot rice dish made with protein-rich soya chunks, fragrant whole spices, fresh herbs, and tomato-based masala. It is a perfect meat-free alternative that delivers both nutrition and rich pulao-style flavor, making it ideal for lunch, dinner, or lunchbox meals.
Ingredients
Protein
- Soya chunks – 1 cup (soaked in hot water, squeezed dry)
Grains
- Rice – 1 cup (washed and soaked for 20 minutes)
Base
- Oil – 2 tbsp
- Ghee – 1 tbsp
Whole Spices
- Cardamom – 2
- Cloves – 3
- Cinnamon – 1 small piece
- Peppercorns – 6–8
- Bay leaf – 1
- Marathi mogga – 1 small
- Shahi jeera (sajeera) – ½ tsp
Aromatics & Herbs
- Onion – 1 large (thinly sliced)
- Green chillies – 2 (slit)
- Ginger-garlic paste – 1 tbsp
- Mint leaves – handful (chopped)
- Coriander leaves – handful (chopped)
- Kasuri methi – 1 tsp (crushed)
Spice Powders
- Turmeric powder – ¼ tsp
- Red chilli powder – 1 tsp
- Salt – to taste
Liquids
- Tomato puree – from 3 medium tomatoes
- Water – 2 cups
Step-by-Step Preparation
- Heat oil and ghee in a deep pan or pressure cooker.
- Add cardamom, cloves, cinnamon, peppercorns, bay leaf, marathi mogga, and shahi jeera. Sauté until aromatic.
- Add sliced onions and green chillies. Fry until onions turn translucent.
- Add ginger-garlic paste and crushed kasuri methi. Fry until raw smell disappears.
- Add squeezed soya chunks and sauté for 2–3 minutes so they absorb flavors.
- Add turmeric powder, red chilli powder, and salt. Mix well.
- Pour in tomato puree and cook until oil separates from the masala.
- Add soaked rice and gently fry for 1 minute to keep grains separate.
- Add 2 cups of water and mix lightly.
- Sprinkle chopped mint and coriander leaves on top.
Cooking
- Pressure cooker: Close lid and cook for 2 whistles on medium flame.
- Pan method: Cover and simmer on low heat for 12–15 minutes until water is absorbed.
Allow pressure to release naturally, gently fluff the pulao, and serve hot.
Health Benefits
- Soya chunks are rich in plant-based protein, supporting muscle health
- Good source of iron and calcium
- Mint and coriander improve digestion and freshness
- Balanced one-pot meal with carbs, protein, and healthy fats
- Keeps you full for longer due to high protein and fiber content
Tips
- Always squeeze soya chunks well to remove excess water and raw smell
- Soaking rice helps achieve fluffy, separate grains
- Frying rice briefly prevents sticking during cooking
- Crush kasuri methi before adding for better aroma
- Let the pulao rest for a few minutes before serving for best texture