Ingredients
1 Cup Cup Rolled Oats
1 Tsp Oil
1 Tsp Cumin Seeds
1 Finely Chopped Onions
1 Chopped Green Chili
1 Chopped Carrot
50 – 60 Grams Chopped Beans
1 Tsp Kitchen King Masala
1 Tsp Red Chili Powder
1 Tsp Chaat Masala
1 Tsp Salt
1-2 Tsp Lemon Juice
Those who are on a weight loss journey are always looking for meals that are healthy, low in calories but tasty as well. For the same reason, we are sharing a nutritious oats pulao recipe that is sure to win your hearts and you can add it to your weight loss plans!
A popular dish in Indian cuisine, pulao is typically made with rice, but this recipe swaps out the rice for oats, making it a healthy and filling alternative. Oats are a great source of fiber, which aids in digestion and helps keep you feeling full. So, without any delay, let’s start cooking it!
How To Make Oats Pulao Easily At Home?
Do you find oats a boring meal despite its many health benefits? Then, you are at the right place! We are going to share an amazing oatmeal for weight loss recipe with you, which is so exciting that you would love to make it and enjoy it any time of the day.
Yes, the spices and herbs used in this dish give it a delicious and authentic Indian flavor, making it perfect for anyone who loves the vibrant and bold flavors of Indian cuisine.
Just follow these below steps, and your dish will be ready in a few minutes:
1. Firstly, add oil to a pan.
2. Once it becomes hot, add cumin seeds and let them sizzle.
3. Add the finely chopped onion, green chili, diced carrot, and green beans. Sauté the mixture for a few minutes until the vegetables soften.
4. When the vegetables get soft, add kitchen king masala, red chili powder, chaat masala, and salt. Mix all the spices together.
5. Then, add 1 cup of water to the mixture and let them cook properly.
6. While the veggies are getting cooked, boil the rolled oats in 1 glass of water for 10 min.
7. Then, drain the oats and wash them in cold water using a sieve.
8. Then, add the cooked oats to the pan with the veggies and mix everything together. Cook the dish for two more minutes.
9. Lastly, add some lemon juice over the oats veg pulao for a refreshing flavor.
The super-healthy oats veg pulao is ready to serve. You can garnish it with coriander and mint leaves and serve it with any chutney of your choice.
Nutritional Value Of Oats Pulao For Weight Loss
According to the NCBI, the consumption of oats has increased in the human diet because they provide essential nutrients to the body. They are a healthy source of dietary fibers, proteins, fats, and starches, as well as natural chemicals in oats that are good for you.
Oats are also full of essential vitamins, minerals, and potent plant compounds that act as antioxidants. Below is the approximate nutrition value of the oats veg pulao recipe per 100 gm:
| Nutrient | Approximate Value per 100 gm |
| Calories | 120 – 150 Kcals |
| Carbohydrates | 20- 25 gm |
| Protein | 3 – 5 gm |
| Fat | 2 – 4 gm |
| Fiber | 2 – 3 gm |
Note: The nutritional value of this recipe is approximate and depends on the quality and quantity of ingredients used and the cooking method.
Oats also contain small amounts of vitamins and minerals such as iron, magnesium, and B. To include the nutritional benefits of oats in your diet, connect with a registered dietitian for a personalized diet plan.
Oats Pulao Benefits For Weight Loss And Overall Health
Vegetable pulao made of oats is a nutritious and delicious dish that can provide numerous health benefits, including weight loss. The following are some of the benefits of this dish:
1. High Plan-Based Protein: Oats are a good source of plant-based protein, which can help support muscle growth and repair and keep you feeling full for longer periods. This vegan protein food can be especially beneficial for vegetarians and vegans who may struggle to meet their daily protein needs.
2. Rich in fiber: Oats are a good source of dietary fiber, which can help improve digestion, promote satiety, and aid in weight loss. It’s an excellent choice for diabetics.
3. Low In Calories: Oats vegetable pulao is a low-calorie dish, making it an ideal meal option for those who are trying to lose weight. Oats are light on the stomach and low in fat. They provide energy without adding unnecessary calories.
4. Nutrient-Dense: The dish is packed with essential vitamins, minerals, and antioxidants, which can boost overall health and immunity.
5. Regulates Blood Sugar Levels: Oats have a low glycemic index, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes. According to the Harvard School Of Public Health, beta-glucan fiber from oats may help prevent sharp rises in blood sugar and insulin levels after eating a meal.
6. Reduces Cholesterol Levels: The oats pulao calories are lower, and its high fiber content can help reduce LDL (bad) cholesterol levels in the body, which can lower the risk of heart disease.
7. Supports Weight Loss: Oats are also low in fat and high in fiber, reducing appetite and calorie intake. It keeps you full, helps prevent overeating, and supports weight loss efforts.
8. Gluten-Free: Oats are naturally gluten-free, making them a safe option for people with celiac disease or gluten intolerance.
9. Improves Gut Health: The fiber in oats can also support the growth of beneficial gut bacteria and promote a healthy gut microbiome. Including oats in a diarrhea diet plan for healthy digestion is a safe option.
10. Boosts Immunity: The nutrients and antioxidants in vegetable pulao made from oats can help strengthen the immune system and promote overall health.
11. May Reduce The Risk Of Cancer: Some studies suggest that a diet rich in whole grains, such as oats, may help reduce the risk of certain types of cancer, such as colon cancer.
Overall, this pulao is a healthy and delicious dish that can be a great addition to a balanced diet. Not only this, it can also help you sail through your weight loss journey. You can try many other dishes made from oats in your weight loss diet.
Also, check out this 80 kg to 60 kg weight loss diet plan by Fitelo to understand how, with some dietary changes, you can fuel your weight loss journey!
Oats Pulao Recipe By Dietitian Mac Singh – Fitelo
Watch this video where Dietitian Mac Singh shares the amazing recipe for vegetable pulao prepared with oats. It is a quick and easy-to-make dish that gets ready in just a few minutes. So hungry, kya? Don’t wait, just try this recipe today!
Other Healthy Recipes Of Oats
As you know, oats are a versatile ingredient. You can make several dishes from it, like smoothies, soups, cookies, energy bars, salads, etc., offering a boost of fiber and nutrients. So, we are sharing a few other nutritious recipes made from oats to boost your health:
1. Oats Upma Recipe
Oats upma is a wholesome Indian dish made by sautéing oats with onions, vegetables, and spices, providing a flavorful and nutritious breakfast or snack option. It is a great alternative to traditional rava upma, rich in fiber and low in fat.
2. Oats Dosa Recipe
Oats dosa is a healthy twist on the traditional South Indian dosa, blending oats with lentils to create a crispy and nutritious crepe. Packed with fiber and protein, it is an ideal option for a wholesome breakfast or snack.
3. Oats And Vegetable Au Gratin Recipe
It combines nutritious oats with a medley of colorful vegetables, baked to perfection in a creamy cheese sauce. This wholesome dish is also a nutritious blend of flavors and textures, perfect for any time of the day.
Frequently Asked Questions
Is It Good To Eat Oats Daily?
Yes, eating oats daily can be a good and healthy choice. Oats are a great source of fiber, protein, and various essential vitamins and minerals.
Is Oats Pulao Healthy For Weight Loss?
Oats veg pulao can be a good option for weight loss as it is a low-calorie and high-fiber dish. It keeps you full and reduces overall calorie intake throughout the day. However, following a weight loss plan requires a balanced diet and controlling portion sizes.
How Much Oats Can I Eat A Day?
Consuming ½ to 1 cup (40-80 grams) of oats per day is recommended. This amount provides a good balance of nutrients without consuming too many calories.
Do Oats Burn Belly Fat?
While oats alone cannot burn belly fat, they can be a part of a healthy diet plan for weight loss and lifestyle that can help reduce overall body fat, including belly fat. Oats are a low-calorie, high-fiber food that can help regulate appetite and reduce calorie intake, aiding in weight loss and reducing belly fat over time.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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