Oats Upma

Oats Upma

Oats Upma -A healthy delicious South Indian style breakfast 

Oats Upma is a nutritious, flavorful South Indian-style breakfast that can be prepared in no time using ingredients that are easily available at home. This wholesome dish incorporates oats, one of the most nutritious grains, into a savory and satisfying upma. It’s perfect for those seeking a quick, healthy meal without compromising on taste.

Oats are packed with numerous health benefits, making them an excellent choice for breakfast. They are low in calories, rich in soluble fiber, and high in protein. Oats also provide essential vitamins and minerals like folate, magnesium, iron, and copper, which contribute to overall health. The antioxidants present in oats help to protect the body against harmful free radicals, offering anti-inflammatory and anti-aging properties.

Regular consumption of oats offers several health benefits. It is known to lower blood pressure and cholesterol levels, thus reducing the risk of heart diseases. Oats also help control blood sugar levels, making them ideal for diabetics. The high fiber content in oats promotes digestive health, prevents constipation, and aids in weight loss. Furthermore, oats have been shown to reduce the risk of cancer and improve immune function, making them a superfood for overall wellness.

To prepare Oats Upma, you’ll cook oats with a simple tempering of mustard seeds, cumin, green chilies, and curry leaves, adding vegetables for extra flavor and nutrients. This recipe is quick, customizable, and perfect for busy mornings.

Check out the full recipe below to learn how to make this healthy, tasty, and nutritious Oats Upma.

Ingredients 

Oats -2 cups
Onion -1 no chopped fine
Carrot -1/4 cup chopped fine
Beans -1/4 cup chopped fine
Capsicum-1/4 cup
Peas -1/4 cup
Green chillies - 1 -2 nos chopped fine
Ginger -1 inch piece chopped fine
Mustard seeds -1/2 tsp
Urad dal -1/2 tsp
Cumin seeds -1/2 tsp
Turmeric powder -1/4 tsp
Salt to taste
Oil -1 tbsp
Curry leaves and coriander leaves few

Method

👉Dry roast the oats for a minute remove from fire set aside.

👉Heat oil in a kadai add mustard seeds,urad dal,cumin seeds,green chillies ,ginger,curry leaves and allow it to crackle.

👉Add onion and sauté well.

👉Next add the beans ,carrot,capsicum ,peas and sauté for a minute ,add 1/4 cup water and cook the veggies until they are 3/4 th done.

👉Now add 1 1/2 cups of water to it and allow it to boil,add turmeric powder, required salt .

👉Once the water comes to rolling boil add in the oats mix gently and cover the kadai with a lid and cook in medium flame for 5 mins.

👉Stir occasionally ,check whether the oats are done ,sprinkle water if needed.

👉Garnish with coriander leaves and serve hot.

Preparation Time -15 mins
Serves- 2-3

Note-

✍️Ratio of oats to water is 1:1 but it depends on the quality of the oats you are using .So add water cautiously.