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Recipe Name: Soya Upma  
Category: Standardised Recipes


Prep Time Cook Time Serves



Soya granules   ¾ cup
Cumin seeds   1tsp
Spilt black lentils (urad dal)   1tbsp
Asafetida   ¼ tsp
Grated ginger   1tsp
Green chillies, slit   1-2
Chopped onions   ½ cup
Grated carrot   ½ cup
Chopped cabbage   ½ cup
Oil   2 tsp
Salt to taste  
For the garnish  
Chopped coriander   2tbsp
Lemon wedges  


  • Soak the soya granules in hot water for approx. 15 mins. Drain, squeeze out all the water and keep aside. Discard the water.
  • Heat the oil in a non-stick pan and add the cumin seeds. When they crackle, add urad dal and sauté (fry quickly in a little oil) till the dal turns light brown.
  • Add a little asafetida, ginger, green chillies and onions.
  • Saute the onions till they are translucent. Add the carrots and cabbage and sauté for 4-5 minutes
  • Add the soya granules and mix well.
  • Season with salt and mix well.
  • Serve hot garnished with the coriander and lemon wedges.
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Suggested Variation
There is no suggested variation for this recipe
Nutrition Facts
Serving Size   1/2 cup
Amount Per Serving
Calories 205 Calories from Fat 45
% Daily Value'
Total Fat  5g 11%
Saturated Fat  -
Trans Fat  -  
Cholesterol  -
Sodium  1000mg 41%
Total Carbohydrate  20g 6%
Dietary Fiber   3g 10%
Protein   10g
Vitamin A   67%   * Vitamin C   18%
Calcium   11% * Iron   1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending upon your daily needs