L14 · Lunch · Andhra Pradesh and Telangana
Soya Chunk Dum Pulao
A Hyderabadi-inspired dum pulao in which curd-marinated soy chunks take the place of meat, layered with basmati rice, mint and fried onions.
- Region
- Telangana (Hyderabadi-inspired)
- Diet
- Strictly vegetarian, egg-free
- Prep
- 20 min
- Cook
- 35 min
- Time, as written
- Marinate 30 min · Prep 20 min · Cook 35 min
- Serves
- 3 (about 380 g each)
- Difficulty
- Moderate
- Status
- Modern recipe — no traditional claim
- Good for
- Weekend lunch, tiffin, guests
Nutrition
High protein| Per serving | kcal | Protein | Carbs | Fat | Sat fat | Fibre | Sugars | Protein per 100 kcal |
|---|---|---|---|---|---|---|---|---|
| Pulao (complete one-pot meal) | 400 | 22 g | 58 g | 7 g | 2 g | 9 g | 8 g | 5.5 g |
| With 150 g cucumber raita | 465 | 25 g | 64 g | 10 g | 4 g | 11 g | 12 g | 5.5 g |
Headline figures are for the full plate as served, with its stated roti, rice or bhakri; the dish alone is shown in the table.
Tier: High protein. Soy chunks use a typical label (about 52 g protein per 100 g dry) — verify against the brand used. Values checked against IFCT 2017 on 14 Oct 2026.
Values are estimates calculated from the listed ingredients and quantities (IFCT 2017 and product labels), not laboratory measurements. How the numbers were calculated.
Ingredients
Marinade
Raita
Method
Boil soy chunks in 1 litre water for 5 minutes. Drain, rinse in cold water and squeeze hard to remove excess liquid; this removes the beany taste.
Mix chunks with the marinade. Rest 30 minutes.
Rinse basmati until the water runs clear; soak 20 minutes.
Heat oil in a heavy pot. Fry half the onion on medium for 10 minutes until golden and crisp; remove for garnish.
Add whole spices and the rest of the onion; cook 5 minutes. Add the marinated chunks, peas, carrot and chillies. Cook 6–8 minutes until the curd is absorbed and the masala coats the chunks.
Add drained rice, mint, coriander, salt and 300 ml water. Bring to a boil.
Cover tightly (seal with a foil layer under the lid). Cook on the lowest heat 15 minutes, then rest off the heat 10 minutes.
Fluff gently; top with fried onion and saffron milk. Serve with raita.
Protein optimisation
- Where the protein comes from
- Soy chunks supply 13 g per serving; rice 3.5 g; curd 2 g; peas 2 g.
- Boost
- Increase soy chunks to 100 g dry (+4 g protein, +30 kcal per serving).
Variations, serving and storage
- Regional
- Kolkata-style — add 1 boiled potato per person and a pinch of nutmeg and mace.
- Substitution
- Paneer cubes (150 g, added at step 6) for a soy-free version (about 4 g less protein and 4 g more fat per serving).
- Storage
- 2 days refrigerated.
- Food safety
- Cooked rice should be cooled quickly and refrigerated within 1 hour; reheat until steaming hot. Do not reheat more than once.
- Meal prep
- Good.
Allergens
Soy, milk
Labels: High protein · Whey-free · Gluten-free* · No added sugar · Meal-prep friendly
Gluten-free* means gluten-free only when certified gluten-free hing is used; most hing contains wheat flour.