When considering a healthy lifestyle and nutritious food, green leafy vegetables and protein-rich foods immediately come to mind. If you want a dish that is delicious, healthy, and quick to make, Soya Palak Pulao is an excellent option.
This dish is especially suitable for those who want to try something new beyond the daily bread and vegetables, while also incorporating green vegetables and protein into their diet. Let's learn how to make this healthy and tasty pulao, along with some of its nutritional benefits.
Ingredients (Serves 2)
- Cooked Rice – 1 cup
- Soybean chunks (Soya Badi) – ½ cup
- Finely chopped Onion – 1 (medium-sized)
- Ginger-Garlic Paste – 1 tbsp
- Spinach Paste – 1 cup
- Bell Pepper (Capsicum) – 1 (finely chopped)
- Carrot – 1 (finely chopped)
- Green Chili – 1 (finely chopped)
- Garam Masala – 1 tsp
- Salt – to taste
- Oil – 2 tbsp
- Cumin Seeds (Jeera) – 1 tsp (for tempering)
How to Make Soya Palak Pulao
1. Preparing the Spinach Paste
- First, clean and thoroughly wash the spinach leaves.
- Blanch them in boiling water for 2 minutes, then immediately transfer to cold water to preserve the color and nutrients.
- Now grind it in a mixer to create a smooth paste.
2. Preparing the Vegetables
- Finely chop the bell pepper and carrot.
- Chop the onion and green chili as well.
- Soak the soybean chunks in warm water for 5-10 minutes, then lightly boil them until soft.
3. Preparing the Pulao
- Heat oil in a pan.
- Add cumin seeds and temper.
- Add finely chopped onions and sauté until lightly golden.
- Now add green chili and ginger-garlic paste and cook for a few seconds.
- Then add the chopped bell pepper and carrot and sauté over low heat for 2-3 minutes.
4. Adding Spinach and Soybeans
- Once the vegetables are slightly cooked, add the spinach paste.
- After sautéing for a while, add the boiled soybean chunks and mix well.
- Cover and cook over low heat for 2-3 minutes, allowing the flavors to blend.
5. Adding Rice
- Now add the pre-cooked rice and gently mix.
- Add salt and garam masala.
- Mix while stirring for 1-2 minutes and then turn off the gas.
6. Serving Suggestions
- Serve the hot Soya Palak Pulao with yogurt, papad, or pickle.
- You can also add a little ghee or lemon juice on top to enhance the flavor.
Some Useful Tips
- Cook the rice slightly firm so it doesn't break while mixing.
- If you prefer spicier food, you can add red chili powder or chaat masala.
- This pulao is also a good option for children's tiffin, as it balances taste and health.
Soya Palak Pulao is a healthy and delicious dish that you can make as a light lunch or dinner. It is not only filling but also provides essential nutrients to the body. In today's time, when everyone wants to avoid fast food and return to healthy eating, this recipe can be an opportunity to bring a healthy change to your kitchen.
