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Add soya chunks
Now add the curd, drained soya chunks, pudina leaves, drained rice and 2 cups of water and close the pressure cooker.
Pudhina Kaalaan Soya Biryani
Pudhina Kaalaan Soya Biryani has 206.6 calories per serving (1 Medium Cup) — that's 98.3 calories per 100g. It provides 8.5g protein, 32.7g carbs, and 4.6g fat. With a low glycemic index (GI: 54), this recipe is suitable for diabetes management, heart health, PCOS. The 4.1g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger. The probiotic content supports gut health.
Track the exact calories and macros of Pudhina Kaalaan Soya Biryani in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories206.6 kcal
- Carbs32.7 g (130.6 kcal)
- Protein8.5 g (34.2 kcal)
- Fats4.6 g (41.8 kcal)
Nutrition Label
Pudhina Kaalaan Soya Biryani
- Serving Size1 Medium Cup (200 g)
- Calories206.6 kcal
- Carbs32.7 g
- Fiber4.1 g
- Sugar1.8 g
- Protein8.5 g
- Fat4.6 g
- Saturated fat1.2 g
- Mono unsaturated fat1.7 g
- Poly unsaturated fat1.5 g
- Cholesterol2.1 mg
- Sodium323.8 mg
Nutrition per 100g
- Calories98.3 kcal
- Carbs15.5 g
- Fiber1.9 g
- Sugar0.9 g
- Protein4.1 g
- Fat2.2 g
- Cholesterol1.0 mg
- Sodium154.0 mg
1 serving = 210.3g
Cooking time: 20 minutes
Serves: 6 persons
Ingredients
Mushrooms raw
50 Grams
Milled raw rice
200 Grams
Chillies green - all varieties
5 Grams
Ginger fresh
5 Grams
Mint leaves
50 Grams
Onion big
100 Grams
Onion small
50 Grams
Cardamom green
2 Grams
Cloves
2 Grams
Turmeric powder
0.5 Tea Spoon
Rice bran oil
1.5 Table Spoon
Salt
5 Grams
Water
600 Milliliter
Curd
100 Milliliter
Ginger garlic paste
1 Tea Spoon
Garam masala powder
1 Tea Spoon
Red chilli powder
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
2 Grams
Soya chunks
50 Grams
Instructions
1
2
Pressure cook it
Allow it to pressure cook for 2 whistles and turn off the flame. Allow the pressure to release naturally.
3
Serve hot
Allow the pressure to release and transfer it to a plate. Serve hot Pudina Mushroom And Soya Biryani along with raita and salad.
4
Wash the rice
Wash and soak rice in water for 20 minutes.Drain the rice and keep aside.
5
Sautee the spices
In a pressure cooker, heat oil on low flame, add the whole spices - cumin seeds, bay leaf, cardamom, cloves, cinnamon stick, once these begin to sizzle, add in the ginger, garlic, green chili, saute for a couple of minutes.
6
Add onions and mushrooms
Next increase the heat to medium -low and add the sliced onions and cook until transparent, this will take about 2-3 minutes. dd the mushrooms, and the dry masalas - biryani masala, turmeric powder, red chili powder, garam masala, salt and give it a good mix.
7
Mix the rice
Remove the lid and mix the rice well.
8
Serve
Transfer the cooked rice to a serve plate and serve hot with yoghurt or raita.
9
Soak the soya chunks
In a bowl, place the soya chunks, and pour boiling hot water over it and allow it to soak in it.
Glycemic Index
54 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Pudhina Kaalaan Soya Biryani | Kaayalpuli Biryani | Kaigari Biryani | Shobji biryani |
|---|---|---|---|---|
| Calories | 206.6 kcal | 206.6 kcal | 206.6 kcal | 206.6 kcal |
| Carbs | 32.7 g | 27.1 g | 27.1 g | 27.1 g |
| Protein | 8.5 g | 5.3 g | 5.3 g | 5.3 g |
| Fat | 4.6 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 4.1 g | 4.3 g | 4.3 g | 4.3 g |
| Sugar | 1.8 g | 2.5 g | 2.5 g | 2.5 g |
| Sodium | 323.8 mg | 271.2 mg | 271.2 mg | 271.2 mg |
| Cholesterol | 2.1 mg | 15.7 mg | 15.7 mg | 15.7 mg |
Health Goals Suitability
Weight Loss
At 206.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety.
Diabetes
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (8.5g) helps prevent blood sugar spikes.
Muscle Gain
Contains 8.5g protein per serving — a moderate amount. Pair with eggs or chicken or a bowl of dal to boost protein intake for muscle gain.
Heart Health
Low cholesterol (2.1mg) and low saturated fat (1.2g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (54) with 4.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
Contains soy-based ingredients which may interfere with thyroid medication absorption. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Medium Cup (~210.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Medium Cup (~210.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~210.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~210.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Pudhina Kaalaan Soya Biryani stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Adding salt without measuring
Why it matters: Excess sodium increases blood pressure risk. Indian cooking already uses salt-heavy ingredients like pickles and chutneys alongside.
Fix: Use ½ teaspoon salt and taste before adding more. Account for sodium from other meal components.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (413.2-619.9 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Pudhina Kaalaan Soya Biryani contains 206.6 kcal (8.5g protein, 32.7g carbs, 4.6g fat). That's 98.3 kcal per 100g. You can track exact portions in the Hint app.
At 206.6 kcal per serving, this can fit into a weight loss diet with mindful portion control. Pair with a fiber-rich salad to improve satiety. Stick to one measured serving and track it in the Hint app to stay within your calorie budget.
With a low glycemic index of 54, this recipe supports stable blood sugar levels. The 4.1g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (8.5g) helps prevent blood sugar spikes. The glycemic index is 54 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Pudhina Kaalaan Soya Biryani has 8.5g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Pudhina Kaalaan Soya Biryani at 206.6 kcal works for dinner if it's your main dish. Avoid eating within 2 hours of bedtime. If watching kcal intake, have a smaller portion at night.
Since Pudhina Kaalaan Soya Biryani is moderate in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (54) with 4.1g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
