AI-generated image
Soya uppma
Soya granules stir-fried with carrot, cabbage and a South Indian tempering
A high-protein, low-calorie uppma made with soya granules instead of semolina. The soaked soya is tossed with grated carrot, cabbage, onion, ginger and green chillies over a crackling tempering of cumin, urad dal and asafoetida, then finished with lemon and coriander. Serve hot for breakfast or a light supper.
- Total time
- 40 min
- Difficulty
- easy
- Serves
- 4
Ingredients
For the tempering
To garnish
Method
0/6 doneStep 1: Soak 2 ⅛ oz soya granules (soya mince) in hot water for 15–20 minutes. Drain thoroughly, squeezing out the water, and keep aside.
18 minStep 2: Heat 1 tbsp oil in a pan over a medium heat. Add 1 tsp cumin seeds, 1 tbsp husked black gram lentils (urad dal) and ¼ tsp asafoetida and sauté until the lentils turn brown.
1 minStep 3: Add 1 onion, 2 green chillies and 1 tsp fresh ginger and sauté until tender.
4 minStep 4: Add ½ cup carrots and ½ cup cabbage and sauté for 4–5 minutes. Add the soya and mix well.
5 minStep 5: Cook for 5 minutes, stirring.
5 minStep 6: Season with ½ tsp salt and 1 tbsp lemon juice. Serve hot, garnished with 2 tbsp fresh coriander.
Nutrition per serving
- Calories
- 110 kcal
- Protein
- 9 g
- Carbs
- 9 g
- Fat
- 4 g
- Fibre
- 4 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does soya uppma take?
- About 40 minutes in total: 25 minutes to prepare and 15 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of onion?
- 2 shallots per onion.
- What can I use instead of fresh ginger?
- ¼ tsp ground ginger per tbsp fresh (add it with the spices).
Reviews
No reviews yet. Be the first to cook it.
Rate this recipe
Sign in to rate and review this recipe.
You might also like
Potato chakri
Potato chakri are crisp, light spirals made with rice flour and boiled potato, flavoured with ginger, chilli, lemon, sesame and coriander. The potato makes them extra tender-crisp. They keep for about 3 weeks in an air-tight container, so make them ahead for Diwali or guests.
Masala khakhra
Khakhra are thin chapaties roasted slowly on a griddle until they turn crisp, like a cracker. This masala version adds gram flour, fresh fenugreek, turmeric and chilli to the wheat dough. They are a light Gujarati breakfast or tea-time snack, and lovely with pickle, chutney or a smear of butter. You can also make them in a roti maker.
Bean sprouts
Sprouting whole green grams makes them crunchier, quicker to cook and more nutritious. All you need is muslin, water and a warm spot, and they're ready in 3–4 days. Use them in salads, bhel, usal and stir-fries. Any other whole pulse sprouts the same way.