oats upma
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Oats Upma Recipe For Weight Loss

Make this healthy oats upma loaded with veggies for breakfast. This is a quick recipe that takes less than 30 minutes.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Breakfast, Weightloss Recipe
Cuisine: Indian
Keyword: healthy breakfast recipes, Oats Recipes For Weight Loss
Servings: 4
Calories: 230kcal
Author: Ipsa Faujdar

Ingredients

  • 1 cup oats
  • 2 tbsp oil
  • 1 small onion chopped
  • 1 small tomato
  • 6 - 8 curry leaves
  • 1/2 tsp ginger finely chopped
  • 1 - 2 green chilli finely chopped
  • 1/2 tsp mustard seeds
  • 1/2 tsp cumin seeds
  • 1 cup mix vegetables (beans, peas, carrots, cauliflower) chopped
  • 3 cup water
  • salt to taste
  • 1 tsp lemon juice
  • 1 tbsp coriander leaves finely chopped

Instructions

  • Heat a pan and dry roast oats for 2 minutes. Keep stirring
    with a spoon.
  • Once done remove it from pan and place it on a dry clean plate.
  • Next, heat oil in a pan or wok.
  • Add mustard seeds, cumin seeds and let it splutter.
  • Then add in curry leaves and ginger and green chilies to the pan. (you can also add some lentils like urad dal & chana dal to give authentic upma flavor. But I have not added them here.)
  • Now add all chopped veggies and saute for 3 - 4 minutes on medium flame.
  • Stir occasionally and cover with a lid to fasten the process.
  • Now add water, salt to taste and bring it to a boil.
  • Next, add roasted oats stirring continuously.
  • Let it simmer till oats are cooked completely and soak up all liquid. It will take 3 - 5 minutes.
  • Add in a dash of lemon juice and some chopped coriander leaves. Give a nice stir.
  • Turn off heat and cover with a lid for 2 - 3 minutes before serving.
  • Serve hot with any ketchup or sauce.
  • Make a cup of green tea (for weight loss) or regular ginger tea.

Nutrition

Calories: 230kcal | Carbohydrates: 23.3g | Protein: 5.6g | Fat: 14.2g | Saturated Fat: 2.2g | Sodium: 310mg | Potassium: 270mg | Fiber: 4.6g | Sugar: 3g | Vitamin A: 2700IU | Vitamin C: 13mg | Calcium: 40mg | Iron: 2mg