Oats Upma
Oats Upma is a nutritious and wholesome breakfast dish that combines the goodness of oats with the vibrant flavors of Indian spices and vegetables. This quick and easy recipe is a perfect way to start your day on a healthy note. Unlike traditional semolina upma, oats upma offers more fiber, keeping you full and energized for longer.
Why Choose Oats Upma?
- Rich in Fiber – Oats are high in dietary fiber, which aids digestion and promotes gut health.
- Weight Management – A bowl of oats upma keeps you satiated and helps in weight control.
- Heart-Healthy – Oats are known for their cholesterol-lowering properties, making them great for heart health.
- Quick and Easy – It takes just 15–20 minutes to prepare, making it ideal for busy mornings.
Ingredients:
- 1 cup rolled oats
- 1 tablespoon oil (preferably coconut or olive oil)
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 green chili, finely chopped
- 1 small onion, finely chopped
- 1 small carrot, diced
- ¼ cup green peas
- 1 small capsicum, chopped
- 1 teaspoon grated ginger
- A few curry leaves
- ½ teaspoon turmeric powder
- Salt to taste
- 1 ½ cups water
- 2 tablespoons chopped coriander leaves
- Lemon juice (optional, for extra flavor)
Instructions:
- Dry Roast the Oats:
- Heat a pan and dry roast the oats on low heat for 3–4 minutes until they turn slightly golden. Set aside.
- Prepare the Seasoning:
- Heat oil in a pan and add mustard seeds. Once they splutter, add cumin seeds, curry leaves, and chopped green chili.
- Sauté the Vegetables:
- Add chopped onions and sauté until translucent. Then add grated ginger, carrots, green peas, and capsicum. Cook for 2–3 minutes.
- Add Spices and Water:
- Add turmeric powder and salt, then pour in the water. Bring it to a boil.
- Cook the Oats:
- Gradually add the roasted oats while stirring continuously to prevent lumps. Cook for 3–4 minutes until the oats absorb the water and reach a soft consistency.
- Garnish and Serve:
- Turn off the heat and mix in chopped coriander leaves. Drizzle some lemon juice for added tanginess.
Serving Suggestions:
- Serve hot with coconut chutney or a side of plain yogurt.
- Pair with a cup of herbal tea for a complete breakfast.
- Sprinkle some roasted peanuts or grated coconut for extra crunch.
Variations:
- Protein Boost: Add cooked chickpeas, tofu, or paneer for a protein-rich version.
- Spicy Twist: Add a pinch of red chili flakes or black pepper for more heat.
- Nutty Flavor: Toss in some cashews or almonds for added crunch and nutrition.
Oats Upma is a fantastic way to incorporate healthy oats into your diet while enjoying a flavorful and satisfying meal. Whether you’re looking for a weight-loss-friendly breakfast or a quick and nutritious meal, this dish checks all the boxes. Try it today and give your morning a healthy and delicious start!
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