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soya poha recipe | healthy Nutrela soya poha | soya poha for weight loss, diabetics, heart patients |


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Soya Poha

soya poha recipe | healthy Nutrela poha | soya poha for weight loss, diabetics, heart patients | with 25 amazing images.

Soya poha is soy served in a different style than seen before. This soya matar poha makes use of soy granules. Learn the art of making soya poha from soya granules at home.

Making soya poha breakfast snacks is very simple. The soy granules need to be soaked and drained well by squeezing out all the excess water. Then tempering adds its magical flavours. Simply onions are sautéed in coconut oil, cooked with green peas and perked up with basic spice powders.

This soya poha is a protein-rich sabzi which is required for the growth and maintenance of all cells of the body and maintain muscle strength. Further fiber too is enhanced in this healthy Nutrela poha from soya granules due to the addition of green peas.

Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass. Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.

Coconut oil used and suggested in soya poha is a medium chain triglycerides (MCT’s). The MCT in Coconut oil reduces the LDL cholesterol (bad cholesterol) while increasing the count of HDL cholesterol , maintaining normal high blood pressure and good for diabetics.

Enjoy soya poha recipe | healthy Nutrela poha | soya poha for weight loss, diabetics, heart patients | with step by step photos.

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Soya Poha recipe - How to make Soya Poha

Soaking Time:  30 minutes   Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Ingredients
Method

For healthy soya poha
    For healthy soya poha
  1. To make soya poha, soak the soya granules in 2 cups of warm water for 30 minutes. Drain and squeeze well. Keep aside.
  2. You will get 2. 5 cups of soaked soya granules.
  3. Heat the coconut oil or oil in a deep non-stick pan and add the mustard seeds.
  4. When the seeds crackle, add the curry leaves, asafoetida and onions and sauté on a medium flame for 2 minutes.
  5. Add the soya granules, green peas, green chillies, turmeric powder, chilli powder, coriander, lemon juice and salt, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
  6. Serve soya poha immediately garnished with coriander.

Soya Poha recipe with step by step photos

like soya poha
  1. like soya poha recipe | healthy Nutrela poha | soya poha for weight loss, diabetics, heart patients | then see other soya snacks starte recipes we love.
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    • soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granule upma | 

what is soya poha made of ?
  1. what is soya poha made of ? healthy Nutrela poha is made from cheap and easily available ingredients in India such as 1 1/4 cups soya granules, 2 tsp coconut oil or oil, 1 tsp mustard seeds ( rai / sarson), 5 to 6 curry leaves (kadi patta), 1/4 tsp asafoetida (hing), 1/2 cup sliced onions, 3/4 cup boiled green peas, 1 1/2 tsp finely chopped green chillies, 1/4 tsp turmeric powder (haldi), 1/2 tsp chilli powder, 2 tbsp finely chopped coriander (dhania), 2 tsp lemon juice and salt to taste. See below image of list of ingredients for soya poha.

soaking soya granules
  1. To make soya poha recipe | healthy Nutrela poha | soya poha for weight loss, diabetics, heart patients | first we need to soak the soy granules. Place approx. 1 1/4th cup of soy granules in a deep bowl. This will make 2 1/2 cups of cooked soya granules.
  2. Pour enough warm water in it. 
  3. Cover with a lid and allow them to soak for 30 minutes. 
  4. Open the lid and squeeze the soy granules to remove the excess water and discard it.
  5. Soaked soya granules.

making soya poha
  1. To make soya poha recipe | healthy Nutrela soya poha | soya poha for weight loss, diabetics, heart patients | heat 2 tsp coconut oil or oil in a deep non-stick pan. We suggest you use coconut oil which is far healthier for you.
  2. Add 1 tsp mustard seeds ( rai / sarson).
  3. Let the seeds crackle.
  4. Add 5 to 6 curry leaves (kadi patta).
  5. Add 1/4 tsp asafoetida (hing).
  6. Add 1/2 cup sliced onions.
  7. Sauté on a medium flame for 2 minutes.
  8. Add the soaked soya granules. This works out to 2 1/2 cups of soaked soya granules. It looks bulky but when cooked, will reduce in volume.
  9. Add 3/4 cup boiled green peas.
  10. Add 1 1/2  tsp finely chopped green chillies.
  11. Add 1/4 tsp turmeric powder (haldi).
  12. Add 1/2 tsp chilli powder.
  13. Add 2 tbsp finely chopped coriander (dhania).
  14. Add 2 tsp lemon juice.
  15. Add salt to taste. We added 1/2 tsp salt.
  16. Mix well.
  17. Cook on a medium flame for 2 minutes, while stirring occasionally. Cooking time is less as soya granules are soaked and matar is cooked.
  18. Garnish with chopped coriander.
  19. Serve soya poha | healthy Nutrela poha | soya poha for weight loss, diabetics, heart patients | immediately garnished with coriander.

benefits of soya
  1. benefits of soya granules, soya chunks. 
    • Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
    • Soy is strongly recommended for diabetics, expectant mothers, growing children, cardiac patients, weight-watchers and the aged.
    • A 100 per cent vegetarian high quality protein source that does wonders for young and old.
    • Especially great for growing children, as it provides critical vitamins, minerals, fibre and protein.
    • Eating more high-fiber foods like fruits, vegetables, whole grains and soy nuggets helps to lose weight.
    • Soy granules are one of the best non-fish sources of essential omega-3 fatty acids, which may help reduce the risk of coronary heart disease.
    • Soy protein may provide positive results for people with high blood pressure.
    • Soy protein is beneficial to women in post-menopausal years.
    • Soy is low in fat and sodium, and may help reduce the risk of heart disease.


pro tips for soya poha
  1. We suggest you use coconut oil instead of oil in cooking soya poha which is far healthier for you.

Nutrient values (Abbrv) per serving
Energy170 cal
Protein13.7 g
Carbohydrates11.3 g
Fiber8.7 g
Fat7.8 g
Cholesterol0 mg
Sodium3.9 mg
Click here to view calories for Soya Poha

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Reviews

Soya Poha ( Diabetic Snacks)
5
n_katira
 on 21 Jan 15 03:08 PM


My family loved it...They could not make out any difference between the regular rice flake poha and soya poha.... Happy to cook a high protein recipe...
Reply