Healthy Soya Upma Recipe
Soya Upma is something tasty and healthy version of upma. If you are vegetarian or a soya lover then this simple upma is definitely a feast for you. You can carry this upma very well even for a lunch or can serve as a snack. Let’s follow this healthy recipe.
Ingredients
- 3/4 cupsoya granules
- 1 tspcumin seeds (jeera)
- 1 tbspurad dal (split black lentils)
- 1/4 tspasafoetida (hing)
- 1 tspgrated ginger (adrak)
- 1 to 2green chilies
- 1/2 cupchopped onions
- 1/2 cupgrated carrot
- 1/2 cupchopped cabbage
- 2 tspoil
- saltto taste
For The Garnish
- 2 tbspchopped coriander (dhania)
- 4lemon wedges
Directions
- Soak the soya granules in hot water for approx. 15 minutes and drain, squeeze out all the water from the soya and keep it aside and discard the water.
- Heat oil in a non-stick pan and add cumin seeds and when they crackle, add urad dal and saute till the dal turns light brown.
- Add asafoetida, ginger, green chilies and onions.
- Saute the onions till they are translucent and add carrots and cabbage and saute for 4 to 5 minutes.
- Add soya granules and mix it well.
- Season with salt and mix it well.
- Garnish with chopped coriander and lemon wedges and serve hot.
Nutrient values per serving
- Carbohydrate 8.2 gm.
- Energy 96 cal.
- Fat 4.5 mg.
- Iron 1.5 mg.
- Protein 5.5 gm.
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