Soya Mint Pulao (One-Pot Pressure Cooker)
A refreshing and protein-rich pulao made with mint leaves, cilantro, and soya chunks. Perfect for busy weekdays or lunch boxes.
Servings: 4
Calories: 337kcal
Equipment
- 1 Instant Pot or Pressure Cooker
Ingredients
Measurement Details: 1 cup = 240ml; 1 tbsp = 15ml; 1 tsp = 5ml;
- 1 cup soy chunks mini
- 1 cup basmati rice
- 1 cup mint leaves tightly packed, destemmed
- ¼ cup cilantro leaves
- 3 green chilies
- 1 clove
- 1 cardamom
- 2- inch cinnamon stick
- ½ tsp black stone flower kalpaasi
- ¼ cup coconut
- ½ tsp garam masala
- ¼ –½ cup water for grinding
- 1 tbsp coconut oil
- ¾ cup onion 1 medium, chopped
- 1.5 tsp oil
- 1.5 cups water
- 1.5 tsp Salt or to taste
Instructions
- Soak soy chunks in hot water for 30 minutes. Drain, rinse, and squeeze out water.
- Rinse and soak rice for 30 minutes.
- Grind mint, cilantro, green chilies, clove, cardamom, cinnamon, black stone flower, coconut, and garam masala with water into a coarse paste.
- Heat a pressure cooker with oil. Sauté onions until translucent.
- Add ground masala and cook until raw aroma disappears.
- Stir in soy chunks, soaked rice, water, and salt.
- Pressure cook for 1 whistle (or 2 if using aged rice). Let pressure release naturally.
- Fluff rice and serve hot with raita or curry.
Video
Notes
- Adjust green chilies and salt to your taste.
- Skip tomatoes and red chili powder to keep the pulao vibrant green.
- Use up to 1.5 cups of mint leaves for a deeper flavor and color.
- For Instant Pot: Use sauté mode for masala prep, then cook in Rice mode (low pressure, 12 mins).
- Cooking time may vary depending on the rice variety—adjust whistles or water as needed.
- Works well with seeraga samba rice or sona masoori rice (see water ratios in notes).
- You can swap soya chunks with paneer, tofu, mushrooms, or chickpeas.
- Ginger-garlic paste is optional but can be added for extra depth.
Nutrition
Calories: 337kcal | Carbohydrates: 52g | Protein: 16g | Fat: 7g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Sodium: 1000mg | Potassium: 192mg | Fiber: 8g | Sugar: 6g | Vitamin A: 548IU | Vitamin C: 10mg | Calcium: 133mg | Iron: 4mg