Quinoa Soya Vegetable Pulao (Instant Pot and Pressure cooker)

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Are you looking for a wholesome protein-rich meal? Look no further. Learn to make this healthy and delicious Quinoa Soya Vegetable Pulao. Loaded with veggies and with the goodness of protein-rich soya and Quinoa.

This recipe is a one-pot meal and can be made within 30 minutes from start to finish. A little prep time is required to soak the quinoa and soya, for 30 minutes more. However, the good thing is that you just add everything to your Instant Pot and let it do the rest. You are sorted and you need not monitor.

Pulao in Instant Pot or Stovetop Cooker

This Instant Pot Quinoa Soya Vegetable Pulao is best for busy working moms or anyone finding it hard to cook. You can just add everything to the Instant Pot or cooker and let it cook. For Instant Pot it is a bonus as you can even delay the start of the cooking process and have it programmed to the time you require. This way you get hot food at your convenience.

Ingredients used in Instant Pot Quinoa Soya Vegetable Pulao

Quinoa – I have used multi-colored quinoa. One can use any type of quinoa in this recipe. I like to soak my quinoa for at least 30 minutes before cooking.

If you want to cook the quinoa and use it as required, I have detailed here how to cook quinoa in this post on Flourless Quinoa Vegetable Muffins. I will write a separate post sometime for the same.

Soya nuggets – I have used soya nuggets to add to the protein content of this recipe. One can use tofu or paneer too. 

Vegetables – I have used broccoli, cauliflower, potato, carrots, and capsicum. One can use any combination. Other suggestions are sweet corn, baby corn, turnip, etc.

Spices and flavorings

The vegetables are marinated with red chili powder, turmeric powder, garam masala, yogurt, and fenugreek leaves. Chili powder is optional and as per taste.

Recipe process of Instant Pot Quinoa Soya Vegetable Pulao

Quinoa and soya nuggets are first soaked. The veggies and the soya nuggets are then marinated in yogurt and spices. The next step is a tempering of onion, garlic, and ginger. Once it is done, veggies and soya quinoa are added to the Instant Pot or pressure cooker. The pulao is then cooked for 10 minutes until done. 

I decided to make this recipe when Kalyani gave me the secret ingredients Quinoa and Brocolli for our group Shhhh Cooking Secretly where we share secret ingredients and the group guesses the ingredients. I gave her mint and curd and she made this Easy Pressure Cooker Vegetable Biryani.

Dietary suggestions

·       Vegan (If you use vegan yogurt)

·        Dairy-Free

·       Nut-Free

Can this be done in a stovetop pressure cooker?

Yes of course you can cook the same in a normal pressure cooker.

Can this be done in the open pot?

Yes of course you can cook it in an open pot too. 

Instant Pot Quinoa Soya Vegetable Pulao

Instant Pot Quinoa Soya Vegetable Pulao is a protein-rich healthy and delicious meal that can be enjoyed as a complete meal or packed in your lunchbox

5 from 5 votes

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Course: Main Course

Cuisine: Indian

Keyword: Gluten Free, Vegetables

Prep Time: 15 minutes minutes

Cook Time: 15 minutes minutes

Resting Time: 30 minutes minutes

Servings: 4

Calories: 314kcal

Author: Renu Agrawal-Dongre

Equipment

• Open Pot / Pressure Cooker / Instant Pot
• Cooking Spoon
• Measuring Cups and Spoons
• Bowls
• Knife

Ingredients

• 1/2 Cup Soya Nuggets
• ½ cup Quinoa
• 3 Cups Water 1 each to soak Quinoa, to soak soya nuggset, for the Pulao
• ¼ Cup Broccoli chopped into small florets
• ¼ Cup Cauliflower chopped into small florets
• ¼ Cup Carrots chopped into cubes
• ¼ Cup Potato chopped into cubes
• ¼ Cup Capsicum chopped into cubes
• 1 Onion Small finely chopped
• ½ inch Ginger finely chopped
• 2-3 Garlic small or medium cloves finely chopped
• 2 tablespoon Yogurt -Strained to remove excess water, Vegans can use coconut or soy yogurt
• ½ teaspoon Red chili powder
• ½ teaspoon Turmeric powder
• ½ teaspoon Garam Masala
• ½ teaspoon Cumin Seeds
• 2-3 green chilies finely chopped
• Salt to taste
• 4 tablespoon mustard oil – or any vegetable oil
• 1 teaspoon Fenugreek leaves dry

Instructions

• In a sieve add yogurt and let it sit for 30-60 minutes to remove any excess water. (We need thick yogurt to marinate)
  2 tablespoon Yogurt

Soaking the soya nuggets

• Boil 1 cup water
  3 Cups Water
• In a bowl add the soya nuggets and hot water
  1/2 Cup Soya Nuggets
• Let the nuggets soak for 30 minutes.
• Soak this in 1 cup water for 30 minutes

Rinsing and Soaking Quinoa

• In a bowl add quinoa and rinse well

Marinating the veggies

• Rinse and chop the veggies.
  ¼ Cup Broccoli, ¼ Cup Cauliflower, ¼ Cup Carrots, ¼ Cup Potato, ¼ Cup Capsicum, 1 Onion, 2-3 Garlic, 2-3 green chilies, ½ inch Ginger
• Add Broccoli, cauliflower, carrot, potato, and capsicum to a bowl.
  ¼ Cup Broccoli, ¼ Cup Cauliflower, ¼ Cup Carrots, ¼ Cup Potato, ¼ Cup Capsicum
• Once the yogurt is strained add the yogurt to the veggies.
• Add 2 tablespoons of oil.
  4 tablespoon mustard oil
• Add red chili, turmeric, garam masala, and salt.
  ½ teaspoon Red chili powder, ½ teaspoon Turmeric powder, ½ teaspoon Garam Masala, Salt
• Lightly crush the fenugreek leaves in between your palms and add them to the bowl.
  1 teaspoon Fenugreek leaves
• Squeeze out the excess water from soya nuggets and add it to the bowl.
• Mix everything and let it marinate for 30 minutes.

Cooking of pulao in Instant Pot

• Switch on the Instant Pot to saute mode for 10 minutes.
• Add remaining oil to the Instant Pot.
  4 tablespoon mustard oil
• Once hot, add cumin seeds and let it splutter
  ½ teaspoon Cumin Seeds
• Now add onion, ginger, garlic, and green chili.
  1 Onion, 2-3 Garlic, 2-3 green chilies, ½ inch Ginger
• Cook this for 2-3 minutes until the onions are translucent.
• Once done add the marinated veggies and soya mixture.
• Let this cook for 2-3 minutes.
• The vegetables will release water as well as cook slightly.
• Now add the quinoa, and water, and mix everything.
  ½ cup Quinoa
• Close the instant pot lid.
• Cancel the saute mode.
• Switch on the Instant Pot on the pressure cooker for 2 minutes, sealing position.
• Once the instant pot is off, let the pressure release naturally.
• Once the pin is dropped, open and gently fluff the quinoa.
• It is done. Enjoy it warm along with some raita.

Notes

Standard US Size cups and spoons used. 1 Cup = 235 ml, 1 teaspoon = 5 ml
Spices and veggies cand be adjusted to taste

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Nutrition Facts

Instant Pot Quinoa Soya Vegetable Pulao

Amount Per Serving

Calories 314 Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 2g13%

Polyunsaturated Fat 4g

Monounsaturated Fat 9g

Cholesterol 1mg0%

Sodium 112mg5%

Potassium 382mg11%

Carbohydrates 33g11%

Fiber 6g25%

Sugar 5g6%

Protein 11g22%

Vitamin A 1753IU35%

Vitamin C 26mg32%

Calcium 91mg9%

Iron 3mg17%

* I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

Disclaimer: I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

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