Soya Biryani
North Indian • Vegetarian
How to Make Soya Biryani (Traditional & Healthy Version)
Soya Biryani is a flavorful North Indian dish that beautifully combines protein-rich soya chunks with aromatic basmati chawal (rice) and a medley of spices. This vegetarian biryani is slowly gaining popularity across India for its rich taste and impressive nutritional value. Traditionally served during festive occasions like Holi and family gatherings, Soya Biryani is a wholesome alternative to more calorie-heavy biryanis. Soya chunks, known locally as 'soya wadi', are prized for their meaty texture and ability to absorb flavors, making them perfect for biryani recipes. The fusion of fresh dhania (coriander), pudina (mint), and classic biryani masala ensures every bite is packed with North Indian taste. This dish is both satisfying and health-conscious, making it an excellent choice for those tracking calories or seeking a protein boost. With its robust spices and delicate aroma, Soya Biryani is suitable for lunch or as a hearty snack, especially when paired with raita or a simple salad. It's a versatile dish that fits well into everyday Indian meals and festive spreads alike.
Ingredients(for 1 medium bowl (approx. 250g per serving))
- 1 cup Soya chunks (soya wadi) (protein-rich)
- 1 cup Basmati rice (chawal) (long grain)
- 1 large Onion (pyaz) (thinly sliced)
- 1 medium Tomato (tamatar) (finely chopped)
- 1 tablespoon Ginger-garlic paste (adrak-lahsun) (fresh preferred)
- 2 Green chilies (hari mirch) (slit)
- 2 tablespoons Curd (dahi) (low fat)
- ¼ cup Fresh coriander leaves (dhania) (chopped)
- ¼ cup Mint leaves (pudina) (chopped)
- 1 tablespoon Biryani masala (store-bought or homemade)
- ½ teaspoon Turmeric powder (haldi)
- ½ teaspoon Red chili powder (lal mirch)
- 1 tablespoon Oil (sarson or sunflower) (use mustard for authentic flavor)
- to taste Salt
- ½ teaspoon Garam masala - optional
- 1 each Whole spices (bay leaf, cloves, cinnamon) (sabut masale) - optional
Instructions
- 1
Rinse basmati rice thoroughly and soak for 10 minutes. Boil the rice with a pinch of salt until 80% cooked, then drain and keep aside.
10 minutes
Do not overcook the rice for perfect biryani texture.
- 2
Boil soya chunks in water for 5 minutes. Drain, rinse under cold water, and squeeze out excess water.
5 minutes
Rinsing removes raw soya flavor and improves texture.
- 3
Heat oil in a heavy-bottomed kadhai. Add whole spices (bay leaf, cloves, cinnamon) and saute until aromatic. Add sliced onions and cook till golden brown.
5 minutes
Caramelizing onions adds sweetness and depth.
- 4
Stir in ginger-garlic paste and green chilies. Saute for 1 minute, then add chopped tomatoes. Cook until tomatoes soften.
4 minutes
Ensure tomatoes are fully cooked for a smooth gravy.
Why This Dish is Healthy
This Soya Biryani is a healthy choice because it delivers a high protein content without excess saturated fat. Soya chunks are an excellent meat substitute, making the dish ideal for vegetarians looking to boost protein intake. The use of fresh vegetables, herbs, and minimal oil ensures a nutrient-dense meal that supports weight management and heart health. It's a balanced option for those who want flavor without compromising on nutrition.
Soya Biryani is a powerhouse of nutrition, combining high-protein soya chunks with complex carbs from basmati rice. Soya is rich in iron, calcium, and essential amino acids, while fresh herbs like dhania and pudina add vitamins A and C. The dish contains healthy fats from minimal oil usage and is low in saturated fat. Using low-fat dahi and limiting oil makes this biryani suitable for calorie-conscious diets. The spices used are known to aid digestion and metabolism, making this a well-rounded meal for vegetarians.
Pro Tips
- 💡Tip 1: Soak rice before cooking for fluffier grains.
- 💡Tip 2: Rinse and squeeze soya chunks well to remove the raw taste.
- 💡Tip 3: Use fresh mint and coriander for vibrant flavor and color.
Storage & Serving
Store leftover Soya Biryani in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave, adding a splash of water to keep it moist.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 360.0 kcal |
