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This original Tarla Dalal recipe can be viewed for free

Soya Upma

by Tarla Dalal

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A good example of a famous Indian breakfast made with a slight modification by the addition of soya granules for an iron and protein boost. Try it, I am sure you can easily adapt this healthy change.

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Preparation Time : 20 mins.
Cooking Time: 10 mins.
Serves 4.
Show me for servings

Ingredients

3/4 cup soya granules
1 tsp cumin seeds (jeera)
1 tbsp urad dal (split black lentils)
1/4 tsp asafoetida (hing)
1 tsp grated ginger (adrak)
1 to 2 green chillies
1/2 cup chopped onions
1/2 cup grated carrot
1/2 cup chopped cabbage
2 tsp oil
salt to taste

For the garnish
2 tbsp chopped coriander (dhania)
4 lemon wedges

Method

Soak the soya granules in hot water for approx. 15 minutes. Drain, squeeze out all the water and keep aside. Discard the water.
Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add the urad dal and sauté till the dal turns light brown.
Add the asafoetida, ginger, green chillies and onions.
Sauté the onions till they are translucent. Add the carrots and cabbage and sauté for 4 to 5 minutes.
Add the soya granules and mix well.
Season with salt and mix well.
Serve hot garnished with the coriander and lemon wedges.

Nutrient values per serving

Carbohydrate	Energy	Fat	Iron	Protein
8.2 gm.	96 cal.	4.5 mg.	1.5 mg.	5.5 gm.

RECIPE SOURCE : Healthy Breakfast

1 review received for Soya Upma

1 FAVOURABLE REVIEW

The most Helpful Favourable review

Reviewed By
Eat to live, December 18, 2011

Protein rich recipe! Sometimes, i add green peas and corn and skip the cabbage and urad dal. Very healthy recipe.

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