Soya Upma (Iron Rich Recipe)

Tarla.Dalal's picture

Apr. 25, 2016

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.


Soya granules 3/4 Cup (12 tbs)
Oil 1 Tablespoon
Cumin seeds 1 Teaspoon (jeera)
Urad dal 1 Tablespoon (split black lentils)
Ginger green chilli paste
Finely chopped onions 1/2 Cup (8 tbs)
Grated carrot 1/2 Cup (8 tbs)
Lemon juice 1 Tablespoon
Salt To Taste
Finely chopped coriander 1 Tablespoon (to garnish)



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 non-stick 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 or 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.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 3