Soya upma

Posted on July 29, 2009. Filed under: Pregnancy recipes, Snacks | Tags: , , , , , |

Whip up this nutritive upma that is loaded with vegetables and is also much more nutritious than plain semolina upma. Soya bean granules are smaller version of nuggets. If you are using nuggets instead of granules, chop them into really small pieces after boiling them.
Vegetarian diets are deficient in Vitamin B12, but soyabean and its by products are an excellent vegetarian source of this vitamin. Soya granules and nuggets provide plenty of protein, energy and calcium too. Lemon juice provides good vitamin C and also aids the absorption of iron from food.

Cooking Time : 10 mins.
Preparation Time : 20 mins.

Serves 4.

3/4 cup soya granules
1 teaspoon cumin seeds (jeera)
1 tablespoon urad dal (split black lentils)
1/4 teaspoon asafoetida (hing)
1 teaspoon grated ginger
1 to 2 green chillies, slit
1 onion, chopped
1/2 cup grated carrot
1/2 cup cabbage, chopped
juice of 1/2 lemon
1 tablespoon oil
salt to taste
For the garnish
2 tablespoons chopped coriander
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 and add the cumin seeds. When they crakle, add the urad dal and saute till the dal turns light brown.
3. Add the asafoetida, ginger, green chillies and onion.
4. Saute the onion pieces till they are translucent. Then add the carrot and cabbage and saute for 4 to 5 minutes.
5. Add the soya granules and mix well.
6. Season with salt and lemon juice.
7. Mix well and serve hot garnished with chopped coriander.

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