Vegetable Oats Upma
Serves
1
Calories
273 kcal
Preparation
10 min
Cooking
10 min
Total
20 min
Meal
Breakfast
Difficulty
Easy
Protein
9.79 g
Carbs
40.99 g
Fat
8.63 g
Fibre
7.72 g
❤️ Health Benefits
- ✔ Good source of fibre from oats and vegetables, supporting healthy digestion.
- ✔ Keeps you fuller for longer, which may help reduce unnecessary snacking.
- ✔ Provides essential nutrients from carrots, peas, capsicum and beans.
- ✔ Supports steady energy as a balanced breakfast choice.
- ✔ Low in added sugar, making it suitable for a healthy lifestyle.
- ✔ Easy and light on the stomach while still being satisfying.
🥕 Ingredients
Grains
- Rolled Oats — 1/2 Cup
vegetables
- Carrot — 1/4 Cup
- Green Peas — 2 Tbsp
- Capsicum — 0.1 Cup
- Beans — 2 Tbsp
- Onion — 1/2 Piece
- Lemon Juice — 1/2 Tbsp
Spices
- Cumin Seeds — 1/4 Tsp
- Mustard Seeds — 1/4 Tsp
- Table Salt — 1 To Taste
Oils
- Soybean Oil — 1 Tsp
Herbs
- Curry Leaves — 6 Piece
Beverages
- Water — 1/2 Cup
👨🍳 Instructions
- Dry-roast the oats in a pan for 2–3 minutes until lightly fragrant. Remove and keep aside.
- Heat 1 tsp oil in the same pan.
- Add mustard seeds and cumin seeds. Let them crackle.
- Add curry leaves and chopped onion. Sauté for 1–2 minutes.
- Add carrot, beans, capsicum and green peas. Cook for 3–4 minutes until slightly tender.
- Add water and salt. Bring to a gentle boil.
- Add the roasted oats slowly while stirring continuously.
- Cook on low heat for 2–3 minutes until the oats absorb the water and become soft.
- Switch off the heat and add ½ tsp lemon juice.
- Serve warm.
👩⚕️ Doctor's Tips
- 💡 Keep the vegetables slightly crisp rather than overcooking them.