Press tofu and remove as much moisture as possible. Shred it and keep lightly packed 1 cup (1 serving worth) of tofu aside.
Mix ⅓ cup (half serving) of fat free plain greek yogurt with 1 cup of water. Whisk well to make sure there are no yogurt lumps remaining. Keep it aside.
Wash and soak 1 tbsp of urad dal in a water for 10 minutes. After 10 min, remove all the water and let the urad dal sit on paper towel to remove moisture.
In a pan, heat 1-2 tbsp of oil, once hot add in ½ tsp of mustard seeds and wait till they pop. Then add in hing/asafetida and curry leaves.
Add in soaked urad dal, cook on low/medium heat for 30-40 seconds or until urad dal turns slighly golden brown.
Add in finely chopped onions, mix well and cook for 30-40 seconds on medium heat.
Add in chopped thai green chili and grated ginger, mix well and cook for 20 seconds.
Add in dry sooji (or oat bran), mix well and cook on medium heat for couple of minutes while stirring few times.
Add in shredded tofu and cook for a minute on medium heat.
Add in carrots, thawed frozen peas, salt and red chili powder. Mix well and cook on medium heat for a couple of minutes.
Then bring the heat to low, add in yogurt and water mixture while stirring constantly. Bring the heat to medium and keep stirring until the liquid thicken half way through.
Bring the heat to low, cover the pot and let it cook for 2-4 minutes. Stir once or twice during this step.
The upma should be thicken by now, add in finely chopped cilantro, mix well and enjoy with cup of chai!