Loading...
Fiber-rich oats upma, quick to make and energy-giving – perfect for busy mornings!
A wholesome and quick breakfast made with rolled oats, vegetables, and classic South Indian spices. It's a savory oatmeal that's both filling and flavorful, ready in under 25 minutes.
Serving size: 1 serving
A refreshing and tangy fruit salad adapted for a kidney-friendly diet, featuring a mix of low-potassium fruits tossed in a zesty, salt-free spice blend.
A refreshing and kidney-friendly Indian salad made with sprouted mung beans, crisp vegetables, and a tangy, no-salt dressing, perfect for a nutritious snack.
A refreshing and protein-packed snack featuring sprouted lentils, chopped vegetables, and a hard-boiled egg, tossed in a tangy, spicy dressing.
A hearty and nourishing vegan dinner featuring a flavorful red lentil soup spiced with turmeric and cumin, served alongside a crisp and refreshing onion and tomato salad. Perfect for a light, weight-loss friendly meal.
A refreshing and vibrant mix of seasonal fruits like apples, bananas, and berries, tossed in a tangy and savory spice blend. A perfect low-calorie snack to satisfy sweet cravings.
A heart-healthy and flavorful vegetarian lunch featuring a spiced lentil curry, soft whole wheat rolls, and a refreshing beetroot salad, all prepared with minimal sodium.
Fiber-rich oats upma, quick to make and energy-giving – perfect for busy mornings!
This indian and kerala dish is perfect for breakfast. With 268.72 calories and 9g of protein per serving, it's a low-calorie option for your meal plan.
In a heavy-bottomed pan or kadai, dry roast the rolled oats on low-medium heat for 3-4 minutes. Stir continuously until they become fragrant, slightly crisp, and release a nutty aroma. Do not let them brown. Transfer to a plate and set aside.
Heat the coconut oil in the same pan over medium heat. Once the oil is hot, add the mustard seeds. When they begin to splutter, add the urad dal and chana dal. Sauté for about 1 minute until they turn a light golden brown.
Add the asafoetida and fresh curry leaves, and sauté for 20 seconds until the leaves are crisp. Immediately add the chopped onion, green chilies, and grated ginger. Cook for 2-3 minutes, stirring occasionally, until the onions soften and become translucent.
Stir in the mixed vegetables and sauté for 3-4 minutes until they are slightly tender but still have a bite. Add the turmeric powder and salt, and mix well to combine.
Pour the 4 cups of hot water into the pan. Increase the heat and bring the mixture to a rolling boil.
Reduce the heat to low. Slowly add the roasted oats with one hand while continuously stirring with the other to prevent lumps from forming.
Cover the pan with a lid and cook on low heat for 5-6 minutes, or until the oats are fully cooked and have absorbed all the water. The upma should be fluffy and not sticky.
Turn off the heat. Add the fresh lemon juice and chopped coriander leaves. Gently fluff the upma with a fork. Let it rest, covered, for 2-3 minutes before serving hot.
