Soya Upma : 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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Makes 3 servings


3/4 cup soya 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)



  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.

Nutrition Value

Value per serving % Daily Values
Energy 175 cal 9%
Protein 10.7 g 19%
Carbohydrates 11.9 g 4%
Fiber 6.3 g 25%
Fat 9.4 g 14%
Cholesterol 0 mg 0%
Vitamin A 414.7 mcg 9%
Vitamin B1 (Thiamine) 0.2 mg 20%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.9 mg 7%
Vitamin C 8.1 mg 20%
Vitamin E 0.2 mg 1%
Folic Acid (Vitamin B9) 30.9 mcg 15%
Calcium 86.4 mg 14%
Iron 2.7 mg 13%
Magnesium 50.4 mg 14%
Phosphorus 252.3 mg 42%
Sodium 8.3 mg 0%
Potassium 486.1 mg 10%
Zinc 1 mg 10%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.