Oats Upma Recipe: 1 Nutritious Ways to Prepare

• 1 cup rolled oats
• 1 tablespoon oil (vegetable or coconut)
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• A pinch of asafoetida (hing)
• 1 small onion, finely chopped
• 1-2 green chilies, chopped
• A few curry leaves
• 1 cup chopped carrots, peas, bell peppers
• Salt to taste
• 1/2 teaspoon turmeric powder
• Fresh coriander leaves, chopped (for garnishing)
• Lemon wedges (for serving, optional)

Instructions:

1. Roast the Oats:

• Heat a pan on medium heat
• and dry roast the rolled oats for about 2–3 minutes
• until they start to turn a little yellow and smell nutty. Set them aside.

2. Tempering:

• Add oil into the pan and heat it.
• Add mustard seeds and let them splutter,
• Then add cumin seeds and asafoetida.

3. Sauté Aromatics:

• Add green chilies, curry leaves, and chopped onions,
• Sauté until the onions become translucent.

4. Add Vegetables:

• Stir in the mixed vegetables and

 

• cooked it for a few minutes. Until they begin to soften,

5. Seasoning:

• Add turmeric and salt over the vegetables,
• mixing well to ensure an even coating.

6. Incorporate Oats:

• Add the roasted oats to the pan,
• combining them with vegetables and spices.

7. Cooking:

• After adding 2 cups of water, thoroughly whisk the mixture.
• Cover the pan with a lid and
• Let the mixture cook on medium-low heat for 5–7 minutes,
• stirring occasionally.

8. Check Consistency:

• Once the oats have absorbed the water and are cooked to your desired consistency,
• Remove the pan from the heat.

9. Garnish and Serve:

• Garnish it with freshly chopped coriander leaves. Optionally,
• Serve with lemon wedges.

Conclusion:

Enjoy a wholesome breakfast with our easy and nutritious Oats Upma recipe. Bursting with flavors and packed with essential nutrients, this dish is a delightful way to start your day on a healthy note. Customize it by adding your favorite vegetables or spices, and relish the goodness of a homemade breakfast that’s as easy as it is delicious.

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1. What is oats upma?

Oats upma recipe is a nutritious and flavorful dish made from rolled oats, vegetables, and aromatic spices. It’s a wholesome breakfast option that offers a balanced mix of taste and health benefits.

2. How do I make oats upma more flavorful?

You can enhance the flavor of oats upma by using aromatic spices like mustard seeds, cumin seeds, and curry leaves during the tempering process. Adding chopped vegetables, herbs, and a squeeze of lemon juice can also elevate the taste.

3. Can I customize oats upma with different vegetables?

Yes, Oats upma is highly customizable. You can use a variety of vegetables such as carrots, peas, bell peppers, and even leafy greens to create your preferred combination.

4. Is oats upma a healthy breakfast choice?

Yes, oats upma is a healthy breakfast choice. Oats are a great source of fiber, complex carbohydrates, and essential nutrients. By incorporating vegetables, you’re adding vitamins and minerals to your meal.

5. Can I make sweet oats upma?

Yes, you can make sweet oats recipes by adding fruits like apples, bananas, or berries along with a touch of honey or maple syrup. It’s a creative twist that offers a naturally sweet and nutritious breakfast.

6. How long does it take to prepare oats upma recipe?

On average, it takes about 25 to 30 minutes to prepare oats recipes from start to finish. The process involves roasting oats, sautéing vegetables, and cooking the mixture with water.

7. Can I make oats upma in advance?

While oats recipes are best enjoyed fresh, you can prepare the roasted oats and keep them ready in advance. The tempering and cooking of vegetables can be done just before serving.

8. Is oats upma suitable for weight loss?

Yes, oats upma recipes can be a beneficial option for weight loss. Oats are high in fiber, which promotes satiety and helps control appetite. Opt for minimal oil and load up on vegetables for a low-calorie yet filling meal.

9. Can I add protein to oats upma?

Absolutely. You can enhance the protein content of oats upma by incorporating ingredients like paneer tofu, or chickpeas. These additions contribute to the overall nutritional value of the dish.

10. What are some variations of oats upma?

There are numerous variations of oats upma to explore. You can try a spicy tomato version, a coconut and cashew variation, or even a Mediterranean-inspired twist with olives and feta cheese.

The nutritional value of oats upma recipes can vary based on the specific ingredients used and portion sizes. Here’s a general breakdown of the key nutrients you can expect to find in a typical serving of oats recipe.

Note: The values provided are approximate and can vary based on factors such as the type of oats, the amount of oil used, and the types and quantities of vegetables added.

Nutritional Content (Approximate):

• Calories: Around 220-250 kcal per serving
• Carbohydrates: Approximately 25-35g
• Dietary Fiber: About 4-6g
• Protein: Roughly 6-8g
• Healthy Fats: Around 6-8g (mainly from oil)
• Vitamins and Minerals: Rich in vitamins A, C, and K from vegetables; trace minerals such as iron and magnesium
• Fiber: Good source of soluble and insoluble fiber from oats and vegetables
• Antioxidants: Provided by spices like turmeric and curry leaves

Note: The nutrition content can change based on portion size, choice of vegetables, and added ingredients such as nuts, seeds, or protein sources like tofu.

Keep in mind that oats upma is a nutritious choice due to the fiber content, complex carbohydrates, and variety of vegetables used. It provides sustained energy, helps control appetite, and offers a range of essential nutrients. To get the most accurate nutritional information, consider using a nutrition calculator or app to input the specific quantities of ingredients you’re using.

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