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.
Servings: 4
Calories: 230kcal
Ingredients
- 1 cup oats
- 2 tbsp oil
- 1 small onion chopped
- 1 small tomato
- 6 - 8 curry leaves
- ½ tsp ginger finely chopped
- 1 - 2 green chilli finely chopped
- ½ tsp mustard seeds
- ½ 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.
Video
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