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Soya Upma (No Rava)Cook
Soya Upma (No Rava)
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Soya Upma (No Rava)

  • 35 min
  • mild
  • Serves 4

Prep 15 min · Cook 20 min

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5 steps, one at a time. Big words for every step, and a timer where a step waits.

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Veg · Tiffin

TiffinVeganHigh proteinGluten-freeDairy-free

Soya upma with no rava, made from coarse soya chunk crumbs, onion, carrot, a mustard and urad dal tempering and coconut. Mild breakfast for 4, 35 minutes.

High protein

Good for: Lunchbox, Rainy Day

Ingredients

17 items

4 people
  • Water, For Boiling1500 ml
  • Salt1¾ tsp
  • Soya Chunks150 grams
  • Oil1½ tbsp
  • Mustard Seeds1 tsp
  • Cumin2 grams
  • Urad Dal (split)5 grams
  • Curry leaves1 grams
  • Ginger, Finely Chopped8 grams
  • Green Chilli, Finely Chopped8 grams
  • Onion, Finely Chopped120 grams
  • Carrot, Grated80 grams
  • Turmeric Powder0.5 grams
  • Water, For Cooking60 ml
  • Lemon Juice1 tbsp
  • Coconut (Grated)20 grams
  • Coriander Leaves, Finely Chopped8 grams

Contains: soya.

Nutrition

Per 1 person, and for all 4 people. Worked out from the ingredients, so treat it as a close guide.

NutrientPer 1 personAll 4 people
Energy237kcal948kcal
Protein21g84g
Carbohydrate21g82g
Fat8.2g33g
Fibre7g28g
Sugar2.8g11g

Cookd masalas for soya chunks

Method

  1. 1

    Boil 1.5 litres water with 1 tsp of the salt. Add the soya chunks and boil for 5 minutes. Drain, rinse in cold water and squeeze out all the water.

    WaterSaltSoya Chunks

  2. 2

    Pulse the squeezed soya in a mixie 3 to 4 times into coarse crumbs, like rava.

  3. 3

    Heat the oil in a kadai. Add the mustard seeds and, when they crackle, the cumin and urad dal, and fry until the dal turns golden. Add the curry leaves, ginger, green chillies and onion and fry for 3 minutes until the onion is soft.

    OilMustard SeedsCuminUrad Dal (split)Curry leavesGingerGreen ChilliOnion

  4. 4

    Add the grated carrot and turmeric powder and stir for 1 minute. Add the soya crumbs, the rest of the salt and 60 ml water. Mix, cover and cook on low flame for 6 minutes, stirring once, until soft and dry.

    CarrotTurmeric PowderWater

  5. 5

    Mix in the lemon juice, grated coconut and coriander leaves. Serve hot with coconut chutney.

    Lemon JuiceCoconut (Grated)Coriander Leaves

Before you start

How long does Soya Upma (No Rava) take?
35 minutes from start to finish. That is 15 minutes of preparation and 20 minutes of cooking.
How many people does Soya Upma (No Rava) serve?
4. The ingredient quantities on this page rescale if you are cooking for a different number.
Is Soya Upma (No Rava) vegetarian?
Yes. No meat, no fish and no egg.
Is Soya Upma (No Rava) spicy?
It is mild: 1 on our scale of 3. Chilli scales gently when you change the servings, so doubling the recipe does not double the heat.
What do I need to make Soya Upma (No Rava)?
150 grams Soya Chunks, 2 grams Cumin, 5 grams Urad Dal (split), 1 grams Curry leaves, 8 grams Ginger, 8 grams Green Chilli, and a few more listed on this page.
Do I need a pressure cooker for Soya Upma (No Rava)?
No, it is cooked in an open pot.
How many calories are in Soya Upma (No Rava)?
About 237 a serving. The full nutrition table is on this page, per serving and for the whole batch.

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