Oats Upma
Oats upma is usually made of rolled oats mixed with a variety of vegetables like beans, carrots, green peas, and more. Chana dal and urad dal, along with different spices, are added to make it healthier and tastier. A dash of lemon juice, roasted peanuts, and chopped coriander leaves are added eventually to enhance the taste.
Ingredients
- 2 cups oats
- 1.5 tbsp cooking oil
- 1 tsp chana dal
- 1 tsp urad dal
- 1 tsp mustard seeds
- 1 tsp cumin seeds
- ¼ tsp asafetida powder hing
- 1 piece onion large, finely chopped
- 4 pieces green chilies slit in the middle
- 1 piece ginger 1 inch in size, finely chopped
- Curry leaves a few
- 1 cup beans finely chopped
- 1 cup carrot finely chopped
- 1 cup tomato finely chopped
- ¼ cup green peas fresh or boiled
- ½ tsp turmeric powder
- 1 tsp salt
- ¼ cup water
- Lemon juice half a lemon
- Peanuts a handful, roasted
- Coriander leaves a few, finely chopped
Instructions
- Slightly fry 1 tsp of chana dal, 1 tsp of urad dal, 1 tsp of mustard seeds, 1 tsp of cumin seeds and ¼ tsp of asafetida powder (hing) in 1.5 tbsp of cooking oil.
- Sauté 1 piece of onion (large, finely chopped), 4 pieces of green chilies (slit in the middle), 1 piece of ginger (1 inch in size, finely chopped) and a few curry leaves for about 30 seconds over a low to medium flame.
- Add 1 cup of finely chopped beans and carrots. Cook for a few minutes and then add a cup of finely chopped tomatoes and green peas.
- Add ½ tsp of turmeric powder and 1 tsp of salt.
- Add 2 cups of rolled oats. Mix nicely and add ¼ cup of water. Cover and cook for 5 minutes on a low flame.
- Finish it off with a handful of roasted peanuts and a few finely chopped coriander leaves.
- Your healthy and delicious oats upma is ready.
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Notes
Feel free to use any other vegetables of your choice to make this dish.
You can use fresh raw green peas though I prefer boiling them a bit beforehand.
Add water gradually as required. This way you will not end up with a mushy oats upma.
I have used rolled oats in the recipe. You can use any variety.
Always cook oats upma on a low to medium flame to prevent it from burning.
Nutrition Info (Estimation Only)
Nutrition Facts
Oats Upma
Amount per Serving
Calories
288
Calories from Fat 72
% Daily Value*
Fat
8
g
12
%
Saturated Fat
1
g
6
%
Trans Fat
0.02
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
4
g
Cholesterol
5
mg
2
%
Sodium
307
mg
13
%
Potassium
593
mg
17
%
Carbohydrates
46
g
15
%
Fiber
11
g
46
%
Sugar
4
g
4
%
Protein
11
g
22
%
Vitamin A
4547
IU
91
%
Vitamin C
9
mg
11
%
Calcium
77
mg
8
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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