Soya And Semolina Upma
A high-protein, fiber-rich twist on the classic South Indian upma, this dish combines wholesome semolina with nutritious soya granules and fresh vegetables for a hearty and satisfying breakfast.
For 1 serving
Soak the soya granules in 1 cup of hot water for 10 minutes. Drain thoroughly and squeeze out all excess water, then set aside.
TIPSqueezing out water ensures the soya doesn't make the upma soggy.In a non-stick pan, dry roast the semolina on medium-low heat for 3-5 minutes until it becomes fragrant and lightly golden. Transfer it to a plate and set aside.
TIPProperly roasting semolina prevents lumps and enhances flavor.Heat 1 tsp of oil in the same pan. Add mustard seeds and let them splutter. Then add curry leaves, grated ginger, and chopped green chili, sautéing for 30 seconds.
TIPTemper the spices well to infuse the oil with flavor.Add the finely chopped onion and sauté until it turns translucent (about 2-3 minutes). Stir in the chopped carrot and cook for another 2-3 minutes until slightly tender.
TIPCook vegetables until slightly tender-crisp for best texture.Add the squeezed soya granules to the pan and mix well with the vegetables. Cook for 2-3 minutes, lightly toasting the soya.
TIPLightly toasting soya adds a nice texture and flavor.Pour 1.5 cups of water into the pan and add salt. Bring the water to a rolling boil.
TIPEnsure water is boiling before adding semolina to prevent lumps.Reduce the heat to low. Gradually add the roasted semolina in a thin stream, stirring continuously to prevent any lumps from forming.
TIPAdd semolina slowly and stir constantly for a smooth upma.Cover the pan and cook on low heat for 5-7 minutes, or until all the water is absorbed and the upma is cooked through.
TIPDo not lift the lid too often to allow the semolina to steam properly.Remove the pan from heat and let it rest for a minute. Fluff the upma with a fork. Garnish with fresh coriander leaves and a squeeze of lemon juice, if desired, and serve hot.
TIPResting helps the upma absorb any remaining moisture and become fluffier.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, use fine semolina (rava) for a softer upma texture.
- 2Adjust the amount of green chili to your preferred spice level.
- 3This upma is best served immediately while hot.
Adapt it for your goals.
Gluten-Free Version
To make this recipe gluten-free, swap the semolina for an equal amount of quinoa flakes or millet rava, adjusting water as needed for consistency.
Spice Level AdjustmentSpice Level Adjustment
You can easily adjust the heat by increasing or decreasing the number of green chilies. For a milder flavor, remove the seeds from the chili or omit it entirely.
Nutrient BoostNutrient Boost
Enhance the nutritional profile by stirring in a handful of blanched spinach or finely chopped kale along with the other vegetables during cooking.
Why this is on our healthy list.
High Protein Source
With 21g of protein per serving, primarily from soya granules, this upma supports muscle maintenance and provides sustained satiety, making it an excellent breakfast option.
Rich in Dietary Fiber
The combination of semolina, soya granules, and vegetables contributes significantly to fiber intake, aiding digestion and promoting a healthy gut.
Sustained Energy Release
Complex carbohydrates from semolina paired with protein and fiber help regulate blood sugar levels, providing a steady and long-lasting energy supply throughout the morning.
Frequently asked questions
While upma is best enjoyed fresh, you can prepare it a few hours in advance and reheat gently with a splash of water. However, the texture might become slightly softer.