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Oats upma recipe
Oats upma recipe - the traditional south indian upma made healthy by using oats.
Course
Breakfast
Cuisine
South Indian
Prep Time
10
minutes
Cook Time
15
minutes
Total Time
25
minutes
Servings
2
servings
Calories
239
kcal
Author
Kanan
Ingredients
▢
1
cup
Instant oats
(Check notes if using old fashioned rolled oats)
▢
1 ½
tablespoons
Oil
or ghee
▢
½
teaspoon
Mustard seeds
▢
½
teaspoon
Chana dal (Split bengal gram)
▢
½
teaspoon
Urad dal (split, skinless black gram)
▢
5-6
Cashew nuts
optional
▢
2 small
Green chilies
finely chopped
▢
1
teaspoon
Ginger paste or freshly grated or crushed
▢
7-8
Curry leaves
▢
⅓
cup
Red onion
chopped
▢
¼
cup
Carrot
finely chopped
▢
¼
cup
Green peas
▢
Salt - to taste
▢
1
cup
Water
▢
1
tablespoon
Cilantro or Coriander leaves
chopped finely
▢
1
teaspoon
Lemon juice
Instructions
Preparation:
Take oats in a pan on medium heat. Dry roast them with stirring constantly.
Roast them till they are slightly browned in color, it may take around 4-5 minutes. Remove it to plate and keep it aside.
Making oats upma recipe:
Heat the oil or ghee in the same pan on medium heat.
Once hot add mustard seeds and let them pop.
Then add chana dal and saute for few seconds, then add urad dal and saute till both dal turns light brown in color.
Now add cashew nuts and saute till they are lightly browned.
Add green chilies, ginger paste and curry leaves. Saute for a minute
Add onion and mix. Cook till onion is light pink or translucent in color and becomes soft.
Now add carrot and peas. Also add salt. Mix well.
Cover it and cook till they are soft and tender. Do stir in between
Now add roasted oats. Mix well and cook for 2 minutes.
Now add water and mix. Cook for 2-3 minutes or till all the water dries out.
Turn off the stove.
Add chopped coriander leaves
And squeeze the lemon juice. Mix well
Nutrition
Calories:
239
kcal
|
Carbohydrates:
23.3
g
|
Protein:
5.6
g
|
Fat:
14.4
g
|
Saturated Fat:
2.1
g
|
Sodium:
313
mg
|
Potassium:
271
mg
|
Fiber:
4.6
g
|
Sugar:
3.5
g
|
Vitamin A:
2700
IU
|
Vitamin C:
14.9
mg
|
Calcium:
40
mg
|
Iron:
2
mg
*Nutrition information is a rough estimate for 1 serving
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