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soya upma recipe | gluten free soy recipe | healthy breakfast soya recipe | soya granule upma |
Tarla Dalal
06 December, 2024
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Table of Content
About Soya Upma ( Healthy Breakfast)
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Ingredients
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Methods
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Like soya upma
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Health benefits of soya upma
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For soya upma
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Pro tips for soya upma
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Soya upma for pregnancy
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Nutrient values
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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.
Tags
Preparation Time
10 Mins
Cooking Time
10 Mins
Total Time
20 Mins
Makes
3 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 onion
1/2 cup grated carrot
1 tbsp lemon juice
salt to taste
For The Garnish
1 tbsp finely chopped coriander (dhania)
Method
- To make soya upma, soak the soya granules in hot water for approximately 15 minutes. Drain, squeeze out all the water and keep aside.
- Heat the oil in a pan / kadhai and add the cumin seeds.
- When the seeds crackle, add the urad dal and sauté on a medium flame till the dal turns light brown.
- 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.
- Add the carrots and sauté on a medium flame for 2 to 3 minutes.
- Add the soya granules, salt and lemon juice, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
- Serve the soya upma hot garnished with coriander.
soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granule upma | Video by Tarla Dalal
Soya Upma ( Healthy Breakfast) recipe with step by step photos
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- If you like soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granules upma | also try other healthy breakfast like
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- Soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granule upma is a good source of energ, hence perfect for breakfast.
- It is rich in protein and iron too, which help in proper oxygen supply to the body.
- Carrots provide vitamin A, while lemon juice lends vitamin C.
- You can also add some cooked green peas for an added dose of fiber.
- Enjoy it for breakfast or snacks.
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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.
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Drain, squeeze out all the water and keep aside.
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Heat the oil in a pan / kadhai.
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Add the cumin seeds. Cumin seeds aid in digestion.
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When the seeds crackle, add the urad dal.
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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.
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Add the ginger-green chilli paste. If you wish, you can add finely chopped ginger and green chillies to the soya granule upma.
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Add finely chopped onions. Read Benefits of onions.
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Sauté on a medium flame for 1 to 2 minutes or till the onions turn light brown in colour.
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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.
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Saute the carrots for a while, approx. 1 to 2 minutes. Read other health benefits of carrots.
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Add the soaked soya granules to make gluten free recipe.
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Add salt as per taste.
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Add lemon juice to soya upma. This adds vitamin C along with a slight tangy taste.
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Mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally.
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Serve soya upma recipe | gluten free recipe | healthy breakfast recipe | soya granule upma hot garnished with coriander.
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If you like soya upma, also try other soya recipes like soya methi garlic naan and soya ki subzi.
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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.
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You can add some cooked green peas for an added dose of fiber.
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Drain, squeeze out all the water from the soya granules to remove the excess dirt and keep aside.
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Add some chopped tomatoe for extra flavour.
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You can also add mustard seeds to the tempering.
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You can add some cooked green peas for an added dose of fiber.
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- 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.
Nutrient values (Abbrv)per plate
| Energy | 175 cal |
| Protein | 10.7 g |
| Carbohydrates | 11.9 g |
| Fiber | 6.3 g |
| Fat | 9.4 g |
| Cholesterol | 0 mg |
| Sodium | 8.3 mg |
Click here to view Calories for Soya Upma ( Healthy Breakfast)
The Nutrient info is complete
Lalita phalak
March 13, 2025, midnight
Very tasty and healthy recipe
Tarla Dalal
March 13, 2025, midnight
Thank you for the comment.. Do keep trying more recipes and give us your feedback..?
Eat to live
March 13, 2025, midnight
Protein rich recipe! Sometimes, i add green peas and corn and skip the cabbage and urad dal. Very healthy recipe.
Mini Joshi
March 13, 2025, midnight
Very tasty, healthy and easy recipie. Everybody loved it.
Tarla Dalal
March 13, 2025, midnight
Hi Mini , we are delighted you loved the Soya Upma recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Girish A
April 4, 2025, 3:59 p.m.
Why do instructions say to squeeze out the "excess dirt"? As far as I know, soy granules are made from soyabeans that are crushed to extract soybean oil. The post-extraction mass is then extruded into shapes (granules, flakes, chunks) and then dried. From where is the "dirt" coming?
tarla dalal
April 4, 2025, 3:59 p.m.
While the manufacturing process is generally clean, the extrusion and drying stages can create very fine soy particles or dust. These particles might not be harmful, but they can create a slightly cloudy or murky liquid when the granules are rehydrated. Squeezing helps to remove these fine solids, resulting in a cleaner texture and appearance of the final cooked dish.
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