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Wash the rice
Wash and soak rice in water for 20 minutes.Drain the rice and keep aside.
Soya pulao
Soya pulao has 243.7 calories per serving (1 Medium Cup) — that's 116.6 calories per 100g. It provides 13.6g protein, 39.6g carbs, and 3.4g fat. With a low glycemic index (GI: 50), this recipe is suitable for diabetes management, heart health, PCOS. The 4.6g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Soya pulao in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Medium Cup (200 g)
- Calories243.7 kcal
- Carbs39.6 g (158.5 kcal)
- Protein13.6 g (54.5 kcal)
- Fats3.4 g (30.7 kcal)
Nutrition Label
Soya pulao
- Serving Size1 Medium Cup (200 g)
- Calories243.7 kcal
- Carbs39.6 g
- Fiber4.6 g
- Sugar1.4 g
- Protein13.6 g
- Fat3.4 g
- Saturated fat0.7 g
- Mono unsaturated fat1.3 g
- Poly unsaturated fat1.2 g
- Cholesterol0.0 mg
- Sodium379.2 mg
Nutrition per 100g
- Calories116.6 kcal
- Carbs19.0 g
- Fiber2.2 g
- Sugar0.7 g
- Protein6.5 g
- Fat1.6 g
- Cholesterol0.0 mg
- Sodium181.5 mg
1 serving = 209g
Cooking time: 20 minutes
Serves: 5 persons
Ingredients
Milled raw rice
200 Grams
Chillies green - all varieties
10 Grams
Onion small
100 Grams
Cardamom green
2 Grams
Cloves
1 Grams
Cumin seeds
5 Grams
Rice bran oil
1 Table Spoon
Salt
5 Grams
Water
600 Milliliter
Ginger garlic paste
1 Tea Spoon
Cinnamon
2 Grams
Bay leaves
1 Grams
Soya chunks
100 Grams
Instructions
1
2
Boiling
Firstly, in a large vessel take enough water and add in soya chunks, cover and boil for 8 minutes. Once the soya is cooked drain off the water and transfer to a bowl of cold water. Squeeze off the soya chunks to remove the absorbed water and keep aside.
3
Sautee
Heat a pan on medium heat. Once hot, add the oil and then add the bay leaf, cumin seeds, green cardamom, cinnamon and cloves.Saute until the spices are fragrant, around 30 seconds. Then add the sliced onion and green chili and ginger garlic paste, cook for 3 to 4 minutes until the onions turn light golden brown in color. Add soya chunks and cook for a minute.
4
Cook the rice
Add water, salt to the above mixture and let it all come to a boil. Once the water starts boiling, add the rinsed and drained rice to the pan. Stir. Cover the pan with a lid and let it cook for 10 minutes on medium heat. After 10 minutes check the rice, if it isn’t done cook for additional 5 minutes.
5
Mix the rice
Remove the lid and mix the rice well.
6
Serve
Transfer the cooked rice to a serve plate and serve hot with yoghurt or raita.
Glycemic Index
50 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 | Soya pulao | Soya Pattani Paneer Pulao | Soya peas paneer pulao | Anda pulao |
|---|---|---|---|---|
| Calories | 243.7 kcal | 251.8 kcal | 251.8 kcal | 206.8 kcal |
| Carbs | 39.6 g | 38.3 g | 38.3 g | 31.8 g |
| Protein | 13.6 g | 14.7 g | 14.7 g | 7.2 g |
| Fat | 3.4 g | 4.4 g | 4.4 g | 5.7 g |
| Fiber | 4.6 g | 4.8 g | 4.8 g | 2 g |
| Sugar | 1.4 g | 2.4 g | 2.4 g | 1.3 g |
| Sodium | 379.2 mg | 348.1 mg | 348.1 mg | 361.9 mg |
| Cholesterol | 0 mg | 0 mg | 0 mg | 100.2 mg |
Health Goals Suitability
Weight Loss
At 243.7 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 50, this recipe supports stable blood sugar levels. The 4.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (13.6g) helps prevent blood sugar spikes.
Muscle Gain
Contains 13.6g protein per serving — a moderate amount. Pair with paneer or curd or eggs or chicken to boost protein intake for muscle gain.
Heart Health
Zero cholesterol and low saturated fat (0.7g) make this heart-friendly. Anti-inflammatory ingredients benefit overall heart health. Contains heart-healthy fats.
PCOS
Low GI (50) with 4.6g 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 (~209g) 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 (~209g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Medium Cup (~209g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Medium Cup (~209g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
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
Soya pulao 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 (487.5-731.2 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.
Frequently Asked Questions
One serving of Soya pulao contains 243.7 kcal (13.6g protein, 39.6g carbs, 3.4g fat). That's 116.6 kcal per 100g. You can track exact portions in the Hint app.
At 243.7 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 50, this recipe supports stable blood sugar levels. The 4.6g fiber further slows glucose absorption. Contains ingredients traditionally known to help regulate blood sugar. The protein content (13.6g) helps prevent blood sugar spikes. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Soya pulao has 13.6g protein per serving. It provides moderate protein — add a protein-rich side for a complete meal.
Soya pulao at 243.7 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.
Soya pulao already has good protein (13.6g). Pair with a whole grain like roti or brown rice, and add a vegetable side or raita for fiber and micronutrients.
Low GI (50) with 4.6g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Scientific References
Higher protein intake increases satiety and reduces overall calorie consumption
Leidy HJ et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
DOI: 10.3945/ajcn.114.084038Low 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/138.3.439
