Oats Upma | How to Make Oats Upma | Oats Weight Loss Recipe
If you are looking for healthy quick breakfast recipes for your weight loss journey, then this high fiber oats upma is perfect for that. Loaded with healthy vegetables, this superfood oats upma helps in shedding extra kilos.
At the same time, it’s a quick and easy recipe. Healthy oat flakes are tossed with lots of veggies and aromatic spices. This is almost similar to vegetable rava upma. The only difference is in place of rava or semolina we need to add oats.
Read other upma recipes like rava upma, vegetable upma, vermicelli upma on blog.
Health Benefits of Oats
Oats is known as a superfood with tons of health benefits. We must include this healthy oat in our daily menu. This is extremely beneficial if you wish to lose some extra pounds or targeting for flat belly with perfect weight.
- It’s low in calories, low in fat and high in protein and fiber which are essential for healthy weight-loss.
- It helps in reducing fat absorption from other foods we eat.
- Oats are full of fibers. Fibers help in proper digestion and help in the movement of food in the digestive tract. Hence decreases bloating and constipation.
- Oats are whole grains. So while digesting the whole-grain body will use more energy to digest them in comparison to the refined products. So excess fat will be used in the form of energy.
Read my other oats recipes on the blog;
Oatmeal Diet Plan to loose weight
How to make Oats Upma loaded with veggies?
I have taken plain oat flakes or instant oats. I like Kellogs and Quaker oats for any of my oat recipes.
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.
Then next step is stir-frying veggies. So heat oil in a pan or wok. Add a pinch of mustard seeds and let it splutter. Then add in curry leaves and ginger and green chillies 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)
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.
I have kept the proportion of oats to water in a 1 : 3 ratio. If you want more soupy consistency, add more water.
Serve hot with any ketchup or sauce. Make a cup of green tea (for weight loss) or regular ginger tea.
Recipe Card for Oats Upma
Oats Upma Recipe For Weight Loss
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
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