Oats Upma

Dry roasted oats combined with a medley of fresh vegetables, aromatic spices, and curry leaves create a delightful and wholesome dish. Quick and easy to prepare, this upma is perfect for starting your day on a nutritious and delicious note.

For a Serving Size of Two:

Ingredients:

• 60 grams rolled oats 
• 20 grams finely chopped onion
• 20 grams finely chopped carrot
• 20 grams finely chopped tomato
• 10 grams boiled green peas
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder
• 4 – 5 curry leaves
• 1 teaspoon coriander leaves
• Salt to taste
• 2 teaspoons sesame or mustard oil

Procedure:

1. Dry roast the oats in a skillet and keep it aside.
2. In a medium pan, add oil and let it heat. Add the mustard seeds, cumin seeds and curry leaves and let it splutter. 
3. Add the vegetables one by one. Once they are soft, add 2 cups of water. Let it boil for 4 – 5 minutes.
4. After this add the roasted oats in the pan, give it a stir, add salt and turmeric and let the oats cook for another 10 minutes.
5. Garnish it with coriander leaves and serve hot. 

Nutritional Benefits:

• Rolled oats are an excellent source of dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels.
• The inclusion of vegetables like carrots, tomatoes, and green peas provides essential vitamins and minerals such as vitamin A, vitamin C, potassium, and folate, supporting overall health and immunity.
• The recipe is low in saturated fat, making it heart-friendly and suitable for maintaining healthy cholesterol levels.

Nutritional value:

• Calories: 376 kcal
• Protein: 10.4 g
• Carbohydrates: 50.5 g
• Fat: 14.5 g