Oats Upma

Oats Upma is a savory, wholesome dish that combines the comforting warmth of upma with the nutrient-rich benefits of oats. The roasted oats absorb the flavors of mustard seeds, curry leaves, and a hint of spice, creating a deliciously seasoned base. Colorful vegetables like carrots, peas, and bell peppers add crunch, flavor, and nutrition, while the lemon juice and fresh coriander provide a zesty, refreshing finish.

For a Serving Size of Two:

Ingredients:

• 60 grams rolled oats
• 2 teaspoons oil
• 1/2 teaspoon mustard seeds
• 5-6 curry leaves
• 1/4 teaspoon turmeric powder
• 50 grams finely chopped onion
• 50 grams diced carrot
• 50 grams diced bell pepper
• 20 grams green peas
• 1 green chili, chopped
• Salt to taste
• 1 tablespoon lemon juice
• 1 tablespoon fresh coriander leaves, chopped

Procedure:

• In a dry pan, roast the oats on medium heat for 3-4 minutes until they turn slightly golden. Set aside.
• In the same pan, heat oil, add mustard seeds, and let them splutter. Add curry leaves, green chili, and turmeric powder, stirring for a few seconds.
• Add onions and sauté until translucent. Add carrot, bell pepper, and peas, cooking until they are soft.
• Add the roasted oats and salt to the pan, mixing everything well. Add 1/2 cup of water and cook on low heat until the oats absorb the water and reach a soft texture.
• Turn off the heat, stir in lemon juice, and garnish with fresh coriander leaves.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g