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About Vegetable Oats Upma
Vegetable Oats Upma is a light yet filling Indian breakfast made with rolled oats and fresh vegetables. It is easy to digest and provides steady energy, making it a suitable choice for a structured weight loss routine.This recipe uses simple ingredients and minimal oil, making it practical for everyday cooking. It fits well into a balanced meal plan and can be comfortably repeated without feeling heavy.
Recipe Time & More
Prep10 minutes
Cook15 minutes
Total25 minutes
Ingredients
For Vegetable Oats Upma
- 1 cup Rolled oats
- 1 tsp Oil
- 1/2 tsp Mustard seeds
- 1/2 tsp Cumin seeds
- 1 Onion finely chopped
- 1/4 cup Carrot finely chopped
- 1/4 cup Green peas fresh or frozen
- 1/4 tsp Turmeric powder
- 3/4 tsp Salt or to taste
- 2 cup Water hot
- 1 tbsp Coriander leaves finely chopped
Instructions
- This vegetable oats upma is suitable for balanced everyday eating.
How to Make Vegetable Oats Upma
- Dry roast the oats in a pan on low heat for 3-4 minutes until lightly aromatic. Remove and keep aside.
- Heat oil in the same pan. Add mustard seeds and cumin seeds and let them splutter.
- Add onion and sauté until soft. Add carrot, peas, turmeric, and salt, and cook for 2-3 minutes.
- Pour in hot water and bring to a gentle boil. Reduce heat and add the roasted oats slowly, stirring continuously.
- Cook on low heat until the oats absorb the water and reach a soft, upma-like consistency.
- Switch off heat, garnish with coriander leaves, and serve warm.
Recipe Notes
Good To Know
- Oats provide slow-release energy and help keep you full.
- This recipe is easy to repeat multiple times in a week.
Expert Tips
- Do not overcook the oats; they should be soft, not mushy.
- You may add finely chopped beans or capsicum for variation.
Storage Instructions
- Best consumed fresh.
- If needed, refrigerate for up to 24 hours and reheat gently.
Recipe Nutrition
Calories: 221kcalCarbohydrates: 37gProtein: 7gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 902mgPotassium: 344mgFiber: 7gSugar: 5gVitamin A: 2833IUVitamin C: 12mgCalcium: 58mgIron: 3mg