Soya Upma ( Healthy Breakfast)

Soya Upma (  Healthy Breakfast)

5/5 stars  100% LIKED IT    3 REVIEWS ALL GOOD

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Like idlis and parathas, upma is also a popular breakfast option in Indian cuisine.

You are sure to have tried various upmas, made of semolina, broken wheat, etc.

Now, it’s time to try this super healthy version made with soya granules. Soya upma boosts your energy and gives you all the iron and protein you need to whizz through your day!

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Soya Upma ( Healthy Breakfast) recipe - How to make Soya Upma ( Healthy Breakfast)

Preparation Time:    Cooking Time:    Total Time:     Makes 3 servings
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3/4 cup soya granules
1 tbsp oil
1 tsp cumin seeds (jeera)
1 tbsp urad dal (split black lentils)
3/4 tsp ginger-green chilli paste
1/2 cup finely chopped onions
1/2 cup grated carrot
1 tbsp lemon juice
salt to taste

For The Garnish
1 tbsp finely chopped coriander (dhania)
  1. Soak the soya granules in hot water for approximately 15 minutes. Drain, squeeze out all the water and keep aside.
  2. Heat the oil in a pan / kadhai and add the cumin seeds.
  3. When the seeds crackle, add the urad dal and sauté on a medium flame till the dal turns light brown.
  4. Add the ginger-green chilli paste and onions and sauté on a medium flame for 1 to 2 minutes till the onions turn light brown in colour.
  5. Add the carrots and sauté on a medium flame for 2 to 3 minutes.
  6. Add the soya granules, salt and lemon juice, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  7. Serve hot garnished with coriander.

Soya Upma (Iron Rich Recipe) Video by Tarla Dalal's Team


Garlic Tomato Chutney, Tomato Garlic Chutney 

Nutrient values (Abbrv) per serving
Energy175 cal
Protein10.7 g
Carbohydrates11.9 g
Fiber6.3 g
Fat9.4 g
Cholesterol0 mg
Sodium8.3 mg

RECIPE SOURCE : Healthy BreakfastBuy this cookbook

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Soya Upma ( Healthy Breakfast)
 on 17 Mar 18 09:42 AM

Very tasty and healthy recipe
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Tarla Dalal    Thank you for the comment.. Do keep trying more recipes and give us your feedback..
17 Mar 18 04:33 PM
Soya Upma ( Healthy Breakfast)
 on 26 Sep 16 10:51 AM

Very tasty, healthy and easy recipie. Everybody loved it.
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Tarla Dalal    Hi Mini , we are delighted you loved the Soya Upma recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
26 Sep 16 10:56 AM
Soya Upma
 on 18 Dec 11 10:19 AM

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