Vegetable Oats Upma

Vegetable Oats Upma

🍽
Serves
1
🔥
Calories
273 kcal
⏱
Preparation
10 min
🍳
Cooking
10 min
⌛
Total
20 min
🥣
Meal
नाश्ता
⭐
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
  • शिमला मिर्च — 0.1 Cup
  • फलियाँ — 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

  1. Dry-roast the oats in a pan for 2–3 minutes until lightly fragrant. Remove and keep aside.
  2. Heat 1 tsp oil in the same pan.
  3. Add mustard seeds and cumin seeds. Let them crackle.
  4. Add curry leaves and chopped onion. Sauté for 1–2 minutes.
  5. Add carrot, beans, capsicum and green peas. Cook for 3–4 minutes until slightly tender.
  6. Add water and salt. Bring to a gentle boil.
  7. Add the roasted oats slowly while stirring continuously.
  8. Cook on low heat for 2–3 minutes until the oats absorb the water and become soft.
  9. Switch off the heat and add ½ tsp lemon juice.
  10. Serve warm.

👩‍⚕️ Doctor's Tips

  • 💡 Keep the vegetables slightly crisp rather than overcooking them.
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