Thursday, April 30, 2015

Oats Upma

Oats Upma is a quick and healthy, savory breakfast dish made with oats, vegetables and nuts.  

Oats is not a part of our traditional Indian food but is being widely accepted due to its health benefits and over time has become an integral part of our diet. It is considered as a healthy food which is rich in fiber and nutrients which help in lowering cholesterol, reduces the risk of heart diseases as well as helps lower blood pressure and is good for regulating blood sugar levels, basically a food grain which helps us fight against numerous lifestyle disease. Besides all the other benefit we cant overlook the fact that its low in calories hence making it a great choice for weight watchers too.

Traditionally oats is consumed as a porridge, which is usually sweet, trust me nothing can beat a bowl of warm oats porridge on a cold winter morning topped with fruits and nuts, some seeds sprinkled with cinnamon and a dash of  honey replacing the sugar, its heavenly.
But some how a lot of us just cannot do without our morning cup of tea and that's when we need something savory, what better than Oats Upma which tastes great and is healthy too.

Here is a simple and easy to follow recipe for Oats Upma.


Oats - 1 cup
Carrot, diced - 1/2 medium size approximately 1/4th cup.
French beans,chopped - 5-6 pcs
Green peas, shelled - 1/4th cup (I used frozen ones)
Capsicum, diced - 1/2 medium size.
Onion, chopped - 1 medium
Ginger, grated - 1 teaspoon
Green chilies, chopped - 2
Lemon juice as per taste (I used half a lemon)
Green coriander, chopped - 2-3 tablespoons
Cashew - 8-10
Mustard seeds - 1/2 teaspoon
Split white urad dal - 1/2 teaspoon
Curry leaves - 7-8
Oil - 2 tablespoons


Dry roast oats until they start releasing there aroma, transfer into a dry plate and keep aside, heat oil in a kadhai and fry the Cashew till they turn slightly golden brown, drain n keep aside.

Add the white urad dal, mustard seeds and curry leaves to the hot oil, once the mustard seeds start popping add the chopped onion and green chilies, fry until the onion starts turning golden brown.

Add the grated ginger along with the chopped carrots and beans together mix well and add the green peas along with salt. Mix well add some water cover and cook until the carrots beans and peas are tender but not mushy. (I added around 1/4th cup of water)

Once done add the chopped capsicum, mix well and cook for 2-3 minutes as we dont want the vegetables to be mushy. 

Add the roasted oats and fried cashew, mix well n fry for a minute or two, add 1/2 cup of water n cook if needed just sprinkle some more water n cook till the oats are soft.

Add lemon juice and chopped coriander, mix well n serve hot.



This is a very simple and easy to follow recipe, the only thing we need to keep in mind is that oats need very little water to cook. So please ensure that all the vegetables are well done before you add the oats and nuts. For 1 cup of oats I have used 1/2 cup of water, and a little more maybe a tablespoon or so, I prefer keeping the lemon juice handy and add it after adding water and if needed then just sprinkle some water. 


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