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Greatest plates · Breakfast
Masala Semolina Upma with Peas, Cashews and Soy
A hearty South Indian breakfast of toasted semolina simmered with a spiced vegetable and soy-granule masala, finished with golden cashews and lemon. Soy granules and roasted cashews push the protein well past 15 g a serve while keeping it completely plant-based.
Serves 4Prep 15 minCook 25 minBreakfastsoy
Containsgluten · nuts · soy
Protein 17%Carbs 49%Fat 34%
About 511 kcal a serve — 22 g protein, 63 g carbs, 19 g fat. Each segment is that macro's share of the calories, within about 10%.
Ingredients
Serves 4
Method
Rehydrate the soy
prepPut the soy granules in a bowl and cover with plenty of just-boiled water. Leave for 10 minutes, then drain and squeeze out the excess water. This is your main protein, so don't skip it.
In the bowlprep →
soak 10 min
Toast the semolina
cookSet a large dry frying pan or kadhai over medium heat and add the semolina. Toast, stirring constantly, for 5–6 minutes until it smells nutty and turns a shade darker but not brown. Tip it out onto a plate and set aside.
In the pantoast →
medium, 5–6 min
Fry the cashews
cookReturn the pan to the heat and add half the oil. Fry the cashews until golden, about 1–2 minutes, then lift out and reserve for garnish.
In the panfry →
medium, 1–2 min
Temper the spices
cookAdd the remaining oil to the pan. When hot, add the mustard seeds and let them pop, then add the urad dal and fry until light golden. Add the curry leaves, green chilli and grated ginger and stir for 30 seconds.
In the pantemper →
medium-high, ~2 min
Cook the vegetables and soy
cookAdd the onion and cook 3–4 minutes until soft. Stir in the carrot, capsicum, peas, drained soy granules and turmeric. Cook, stirring, for 4–5 minutes until the vegetables begin to soften.
In the pancook →
medium, 7–9 min
Add water and salt
cookPour in the boiling water and add the salt. Stir and bring to a rolling simmer.
In the pansimmer →
bring to boil
Stir in the semolina
cookTurn the heat to low. Add the toasted semolina in a steady stream with one hand while stirring hard with the other to stop lumps forming. Keep stirring until it thickens.
In the pancombine →
low heat
Steam to finish
cookCover and cook on the lowest heat for 3–4 minutes so the semolina absorbs the liquid and turns fluffy. Turn off the heat and let it rest, covered, for 2 minutes.
Finish and serve
finishFluff with a fork, then stir through the lemon juice, chopped coriander and the fried cashews. Serve hot.
In the panfinish →
serve hot
Cook's noteCoarse semolina works best — fine semolina can turn pasty. If you like it softer, add another 100 ml boiling water. Squeeze the soy granules well or the upma will be watery.
Estimated per serve
511 kcal · 22 g protein · 63 g carbs · 19 g fatestimates, within ~10%
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