Soya Upma, Gluten Free Recipe


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Soya Upma (  Gluten Free Recipe)


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People with celiac disease cannot eat upma which is usually made from rava, a wheat based product. This innovative and easy-to-make upma recipe replaces rava with soya granules with great results!

You can also try other gluten free snacks like Corn Sev Puris and Stuffed Sprouts Dosa .

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Soya Upma, Gluten Free Recipe recipe - How to make Soya Upma, Gluten Free Recipe

Soaking time:  15 minutes   Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings (4 serving )
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Ingredients
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
salt to taste
2 tsp lemon juice

For The Garnish
1 tbsp finely chopped coriander (dhania)
Method
  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 non-stick pan 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 in colour.
  4. Add the ginger-green chilli paste and onions and sauté on a medium flame for 1 to 2 minutes or till the onions turn light brown in colour.
  5. Add the carrots and sauté on a medium flame for another 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, stirring occasionally.
  7. Serve hot garnished with coriander.

Nutrient values per serving
Energy62 cal
Protein1.2 g
Carbohydrates5.4 g
Fiber1.1 g
Fat3.9 g
Cholesterol0 mg
Vitamin A243.9 mcg
Vitamin B10 mg
Vitamin B20 mg
Vitamin B30.2 mg
Vitamin C4.1 mg
Folic Acid6.8 mcg
Calcium25.3 mg
Iron0.4 mg
Magnesium0 mg
Phosphorus0 mg
Sodium5.8 mg
Potassium70.3 mg
Zinc0.2 mg

RECIPE SOURCE : Gluten Free RecipesBuy this cookbook

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