soya upma recipe | gluten free soy recipe | healthy breakfast soya recipe | soya granule upma |


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Soya Upma (  Healthy Breakfast)


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soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granules upma | with 16 amazing images.

soya upma is a healthy version of rava upma made with soya granules. Learn how to make soya upma for weight loss, diabetics and heart patients.

soya upma boosts your energy and gives you all the iron and protein you need to whizz through your day!

We have added vegetables to the soya upma to make it healthier. Carrots provide the vitamin A. Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.

soya upma is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.

Tips for soya upma: 1. You can add some cooked green peas for an added dose of fiber. 2. Drain, squeeze out all the water from the soya granules to remove the excess dirt and keep aside. 3. Add some chopped tomatoes for extra flavour. 4. You can also add mustard seeds to the tempering.

Enjoy soya upma recipe | gluten free recipe | healthy breakfast recipe | soya upma for weight loss, diabetics and heart patients | soya granules upma | with step by step photos.

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

Preparation Time:    Cooking Time:    Total Time:     3Makes 3 servings
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Ingredients

For Soya Upma
3/4 cup soy 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)
Method

For soya upma

    For soya upma
  1. To make soya upma, 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 the soya upma hot garnished with coriander.

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

Soya Upma ( Healthy Breakfast) recipe with step by step photos

like soya upma

  1. If you like soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granules upma | also try other healthy breakfast like

health benefits of soya upma

  1. Soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granule upma is a good source of energ, hence perfect for breakfast.
  2. It is rich in protein and iron too, which help in proper oxygen supply to the body.
  3. Carrots provide vitamin A, while lemon juice lends vitamin C.
  4. You can also add some cooked green peas for an added dose of fiber.
  5. Enjoy it for breakfast or snacks.

for soya upma

  1. To make soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granule upma, soak the soya granules in hot water for approximately 15 minutes. 
  2. Drain, squeeze out all the water and keep aside.
  3. Heat the oil in a pan / kadhai.
  4. Add the cumin seeds. Cumin seeds aid in digestion. 
  5. When the seeds crackle, add the urad dal.

  6. Sauté it on a medium flame till the dal turns light brown. Be careful that urad dal doesn’t burn, else it will give an after taste. 
  7. Add the ginger-green chilli paste. If you wish, you can add finely chopped ginger and green chillies to the soya granule upma. 
  8. Add finely chopped onions. Read Benefits of onions.
  9. Sauté on a medium flame for 1 to 2 minutes or till the onions turn light brown in colour.
  10. Add grated carrots and sauté on a medium flame for 2 to 3 minutes. Carrots are a good source of vitamin A, which play a role in vision. 
  11. Saute the carrots for a while, approx. 1 to 2 minutes. Read other health benefits of carrots.
  12. Add the soaked soya granules to make gluten free recipe.
  13. Add salt as per taste.
  14. Add lemon juice to soya upma. This adds vitamin C along with a slight tangy taste.
  15. Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
  16. Serve soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granule upma hot garnished with coriander.
  17. If you like soya upma, also try other soya recipes like soya methi garlic naan and soya ki subzi.
     

tips for soya upma

  1. You can add some cooked green peas for an added dose of fiber.
  2. Drain, squeeze out all the water from the soya granules to remove the excess dirt and keep aside.
  3. Add some chopped tomatoe for extra flavour.
  4. You can also add mustard seeds to the tempering.

soya upma for pregnancy

  1. Soya upma for pregnancy during first trimester. This iron, folic acid and vitamin b12 rich upma is much more nutritious than plain semolina upma. Vegetarian diets are deficient in vitamin b12, but soya and its by products are an excellent vegetarian source of this vitamin, which is very important for mums-to-be, especially during the first trimester. Soya granules provide plenty of protein, energy and calcium too. Soya granules are smaller version of nuggets. To add to this carrots abound in vitamin a while lemon juice provides good vitamin c.
Accompaniments

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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