Soya Upma (Iron Rich and Pregnancy Recipe) by Tarla Dalal

Tarla.Dalal's picture

Jan. 01, 2014

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 excellent vegetarian sources 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)
Split black lentil 1 Tablespoon (urad dal)
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
For garnish
Finely chopped coriander 1 Tablespoon



1. Soak soya granules in hot water for around 15 minutes. Drain and squeeze out the water. Keep aside.


2. In a kadai/ pan, add oil and when hot add cumin seeds. As soon as the seeds start crackling add urad dal and sauté until dal turns light brown.

3. Now add ginger-green chili paste and onions, and sauté for a minute or two until onions are light brown. Then add carrots and sauté for a couple of minutes.

4. Add soya granules, salt, and lemon juice. Mix properly and cook for a couple of minutes, while stirring intermittently.


5. Serve the upma hot after garnishing with coriander.

Recipe Summary

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

Nutrition Facts

Serving size

Calories 125Calories from Fat 49

 % Daily Value*

Total Fat 6 g9.2%

Saturated Fat %

Trans Fat 0 g


Sodium 196 mg8.17%

Total Carbohydrates 11 g3.7%

Dietary Fiber 2 g8%

Sugars 2 g

Protein 8 g16%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet