Recipe Details

Palak Soya Til Pulao

Palak Soya Til Pulao

23 Jun 2022 286 Views

This pulao is made with soya chuck which is a very good source of protein, B vitamins and minerals and an excellent source of iron and calcium. The white rice is replaced with brown rice which has most of the nutrients intact and is high on fibre 


Method

Heat oil in a deep non-stick pan, add sesame seeds and saute till light brown. 

Add cumin seeds, bay leaf and peppercorns, mix and sauté for a few minutes 

Add onion to the pan and mix. Add garlic ginger, mix and cook till the onion turn golden. 

Add red chili powder, turmeric powder, garam masala powder and salt, mix well and cook for 1-2 minutes. 

Add spinach leaves, mix and cook till the leaves wilt. Add spinach puree, lemon juice and Rice, mix lightly and cook till rice gets heated through

Transfer into a serving bowl, garnish with red chili and tomato wedges and serve hot 

Ingredients

  • Fresh spinach (palak) ,                  100gms
  • Spinach puree 1 cup
  • Soya chunk , soaked and boiled    15gms
  • White sesame seeds (til)               1 tablespoon
  • Browni rice , cooked                       30gms
  • Oil                                                   1 tablespoon
  • Cumin seeds                                  1 teaspoon
  • Bay leaf                                          1
  • Black peppercorns                          10-12
  • Onion , peeled chopped                30gms
  • Garlic , chopped                            1 tablespoon
  • Ginger, chopped                            1 tablespoon
  • Red chilli powder                           1 teaspoon
  • Turmeric powder                            1/4 teaspoon
  • Garam masala powder                   1 teaspoon
  • Salt to taste
  • Lemon juice                                    1 tablespoon
  • Fresh red chilli to garnish
  • Tomato wedges to garnish


Nutritive Value

Energy   270

Carbohydrate 34

Protein 13

Fat       7

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