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The Oats upma recipe | Fitelo by Dietitian Mac Singh

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Oats upma recipe

Recipe by Japleen Kaur

Cooking Time

25 minutes

Total Time

30 minutes

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Ingredients

1and 1/2tbsp oil

2tbsp grated coconut

1/2tsp salt

For tempering Curry leaves 1/2tsp ginger chopped or grated 1pinch hing 1/4 TSP mustard seeds 1/2tso jeera 1/2tsp chana dal,urad dal (optional) 1/4tsp turmeric

1small chopped onion

1cup water for rolled oats or 1/2 cup water for quick oats

Coriander leaves

Green chilies

1very small tomato

1 cup rolled oats or quick cook oats

1/2-3/4 cup mix veggies (1/2 small carrots, 2tbsp peas, 2 beans )

1-2tbsp lemon juice

Oats - 1 Cup

This Oats upma recipe is cholesterol-free, has a good source of fiber, and has very low fat. Oats are naturally processed. They are uncomplicated real food that nourishes your body and soul without any preservatives or undesirable additives.

Dry roast oats in a pan for 5 min until crisp .than set this aside to cool
Heat a pan with 1/2tbsp oil, add 1/2tsp jeera,1/4 TSP mustard seeds,1/2 tsp chana dal, and urad dal
Cook them stirring for sometime
Add a pinch of hing, ginger, green chilies, curry leaves, and cook them till turn crisp.
Then add onion and saute till golden
And, then add veggies and cook for 2min
Sprinkle 2tbsp water, cover, and cook until the veggies are slightly soft
Then sprinkle salt and turmeric
If using rolled oats then pour 1cup water or if using quick oats add 1/2 cup water
Mix well and then taste the water. The water has to be slightly salty. If needed add more salt. Bring it to a boil.
Transfer the roasted oats and give a gentle mix to incorporate
the water with oats
Within 1-2min the water will be absorbed. Cover and cook on a low flame for 2minor until all the moisture is evaporated.
Add 2tbsp chopped coriander leaves. Mix well
When the temp comes down, pour 1tbsp lemon juice. Then add grated coconut and then served.

Health benefits

Oats are among the healthiest grains on earth.
Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing the production of the satiety hormone PYY.
It is also rich in proteins and helps in boosting our immunity levels.

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Fun-fact

So you felt hungry and were looking for some convenient yet healthy options. You go to a store and you grab a pack of Oats cookies thinking that at least you are not eating anything unhealthy. Any Guess What amount of so-called Oats Cookies is actual Oats? No? Read this post to know the answer.