Recipe - Soybean Upma: A Nutritious And Protein-Packed Breakfast Delight

Soybean Upma is a delicious and protein-packed breakfast option that offers a range of health benefits. By incorporating soybean granules into the traditional upma recipe, you can elevate its nutritional value and enjoy a satisfying meal. It is made using soybean granules, vegetables, and aromatic spices, resulting in a flavorful and protein-rich breakfast option. In this article, we will explore the preparation time, ingredients, and nutritional benefits of Soybean Upma.

Preparation Time: approximately 20 minutes

Ingredients

1 cup soybean granules
1 cup semolina (sooji)
2 tablespoons oil or ghee
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1/2 cup chopped onions
1/4 cup chopped carrots
1/4 cup green peas
1 green chili, finely chopped
1 tablespoon grated ginger
A handful of curry leaves
2 cups water
Salt to taste
Fresh coriander leaves for garnishing

Nutritional Benefits:

Soybean Upma is not only delicious but also highly nutritious. Here are some key nutritional benefits of this protein-packed dish:

Protein: Soybeans are an excellent plant-based source of protein. They provide all essential amino acids, making them a valuable addition to vegetarian and vegan diets.

Fiber: Soybeans are rich in dietary fiber, promoting a healthy digestive system and aiding in weight management.

Vitamins and Minerals: Soybeans contain various vitamins and minerals, including iron, calcium, magnesium, and vitamin B6, contributing to overall health and wellbeing.

Low in Saturated Fat: Soybean Upma is low in saturated fat, making it a heart-healthy breakfast option.

Antioxidants: Soybeans are rich in antioxidants, such as isoflavones, which have been linked to numerous health benefits, including reduced risk of chronic diseases.

Method

- Heat oil or ghee in a pan and add mustard seeds and cumin seeds. Allow them to splutter.

- Add chopped onions, grated ginger, green chili, and curry leaves. Saute until the onions turn translucent.

- Add chopped carrots and green peas. Cook for a few minutes until the vegetables are slightly tender.

- In a separate pan, dry roast the semolina on low heat until it turns golden brown and aromatic. Set it aside.

- Boil water in a saucepan and add soybean granules. Let them cook for 2-3 minutes until they become soft. Drain and set aside.

- Add the roasted semolina and cooked soybean granules to the pan with vegetables. Mix well.

- Pour in water and add salt to taste. Stir continuously to avoid lumps.

- Cover the pan and let it cook on low heat for about 5-7 minutes or until the semolina absorbs the water and reaches a thick, porridge-like consistency.

- Remove from heat and let it sit for a couple of minutes.

- Garnish with fresh coriander leaves.

- Serve hot and savor the nutritious Soybean Upma.