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Soya Granule Upma

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Published under: DiabeticSoyaUpma

1 cup Soya (nutrella, etc.) granules
1/2 cup Wheat bran or semolina (rava)
2 Green chillies finely chopped
1 Onions finely chopped
1/2 tsp. Ginger grated
1 stalk Curry leaves
1 tbsp. Coriander finely chopped
3-4 Tomato slices
1/2 tsp. Each cumin & mustard seeds
1/2 tsp. Each channa & udad dals (bengal gram & black gram dals)
1/4 tsp. Turmeric powder
3-4 Pinches asafoetida
1 tbsp. Oil
Salt to taste
2 tsp. Lemon juice

Roast rava in a heavy pan, stirring continuously, till aroma exudes.
Empty and keep aside.
Roast granules in same pan, stirring continuously, till warm.
Empty and keep aside.
Heat oil in same pan, add dals, stir for few seconds.
Add seeds, allow to splutter.
Add ginger, chillies, curry leaves, chopped onion.
Stir till onion is tender.
Add rava and soya granules. Stir for a minute.
Add all other ingredients, except lemon juice, tomato and coriander.
Add 2 cups boiling water, stir to avoid lumps.
Use a longhandled spoon, to avoid the splashing that may be caused.
Add more water if necessary, to cook the rava and granules.
Add lemon juice and coriander.
Mix well. Cover and cook on low for 2-3 minutes.
Garnish with tomato slices.
Serve piping hot.

Nutritional value for each serving:
Calories : 234.1 kcal
Proteins :  16 gms 
Fats : 10.8 gms
Carbohydrates : 21.3 gms
Minerals : 1.74 gms
Fibre : 7.43 gms

1 comment

Avatar of Mansi
Mansi October 13, 2009 - 10:45 am

Nice recipe. A bit bland for those who are used to eating spicy foods like me. But I really enjoyed it.


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