Soya Upma ( Healthy Breakfast)


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Soya Upma (  Healthy Breakfast)


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

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:     3Makes 3 servings
Show me for servings

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
    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 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

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

If you like Soya Upma

  1. If you like soya 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.
     
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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