Brown Rice Pulao with Soya Chunks

This wholesome, anti-inflammatory meal is packed with plant-based protein, fiber, and gut-friendly goodness! Soya chunks provide a fantastic source of protein for muscle recovery, while turmeric, cumin, and cinnamon offer powerful anti-inflammatory properties. The addition of fresh pudina-coriander paste enhances digestion and adds a refreshing twist to this nutritious dish. Perfect for a nourishing, satisfying meal!

✨ Ingredients:

• 1 cup brown rice (soaked for 30 mins) (or substitute with basmati rice/quinoa for different benefits)
• ½ cup soya chunks (soaked in hot water for 10 mins & squeezed)
• 1 small onion, sliced
• 1 small tomato, chopped
• 1 cup mixed veggies (carrots, beans, peas, bell peppers)
• 1 tbsp ghee (or oil of choice)
• 1 tsp cumin seeds
• 1 small bay leaf
• 2 cloves
• ½ inch cinnamon stick
• ½ tsp turmeric
• ½ tsp red chili powder
• Salt to taste
• 2 cups water (adjust if using different grains)

🌱 Pudina-Coriander Paste:

• ½ cup fresh mint leaves
• ½ cup fresh coriander leaves
• 2 small green chilies
• ½ inch ginger
• 2 cloves garlic
• 1 tbsp water

🥘 Method:

1️⃣ Blend the Paste – Grind mint, coriander, green chilies, ginger, and garlic into a smooth paste.
2️⃣ Sauté the Spices – Heat ghee in a pressure cooker, add cumin, bay leaf, cloves, and cinnamon. Let them release their aroma.
3️⃣ Cook the Base – Add sliced onions and sauté until golden. Stir in tomatoes, turmeric, and red chili powder. Cook until soft.
4️⃣ Add Veggies & Protein – Toss in mixed veggies, soya chunks, and the Pudina-Coriander paste. Stir well.
5️⃣ Rice & Water – Add soaked brown rice and 2 cups of water. Mix everything well.
6️⃣ Pressure Cook – Close the lid and cook for 3 whistles on medium heat. Let the pressure release naturally. (If using quinoa, cook for 10-12 minutes with the lid covered until fluffy.)
7️⃣ Serve & Enjoy – Fluff up the pulao and serve it with a side of fresh curd for a probiotic boost!

✨ Why You’ll Love This Meal:

✔️ High in plant-based protein for muscle recovery
✔️ Fiber-rich for better digestion and satiety
✔️ Loaded with anti-inflammatory ingredients for healing
✔️ Balanced and gut-friendly when paired with curd

Would you try this? Let me know in the comments! 🍛💛

#WholesomeMeals #PlantBasedProtein #HealthyEating #AntiInflammatoryFood #BrownRicePulao #OnePotMeal

A Journey to Anti Inflammation through Holistic Healing

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