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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.
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.
This recipe goes great with these complete meals
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.
This south_indian recipe takes 25 minutes to prepare and yields 4 servings. At 288.47 calories per serving with 9.84g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack or lunch.
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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.
Add 1/4 cup of roasted peanuts or cashews during the tempering step for extra crunch and protein. You can also stir in 1/2 cup of cooked chickpeas along with the vegetables.
Incorporate other finely chopped vegetables like bell peppers (capsicum), sweet corn, or mushrooms along with the carrot and peas.
Increase the number of green chilies to 3-4 or add 1/4 teaspoon of red chili powder along with the turmeric for extra heat.
Substitute oats with 1 cup of foxtail millet or quinoa. You will need to adjust the water quantity and cooking time accordingly (typically 1:2 ratio for millets).
Oats are an excellent source of soluble fiber, particularly beta-glucan, which helps in lowering cholesterol, improving gut health, and promoting a feeling of fullness, aiding in weight management.
The combination of fiber from oats and vegetables, along with healthy fats from coconut oil, helps maintain healthy blood pressure and cholesterol levels, supporting overall cardiovascular health.
Oats provide a steady release of energy, preventing sudden spikes in blood sugar levels. This makes it an ideal breakfast to keep you energized throughout the morning.
The inclusion of various vegetables provides essential vitamins like A and C, and minerals like potassium and iron, contributing to overall well-being and immunity.
Yes, Oats Upma is a very healthy dish. It is rich in dietary fiber from oats, which aids digestion and helps in weight management. The vegetables add essential vitamins and minerals, making it a well-balanced and nutritious meal, especially for breakfast.
One serving of Oats Upma (approximately 1.5 cups or 340g) contains around 275-300 calories, depending on the amount of oil and types of vegetables used. It's a low-calorie yet filling option.
It is not recommended to use instant oats. They cook very quickly and tend to become mushy, resulting in a sticky upma. Old-fashioned rolled oats provide the best fluffy and non-sticky texture.
Stickiness in Oats Upma is usually caused by two things: not roasting the oats properly or using an incorrect water ratio. Ensure you dry roast the oats until they are fragrant and slightly crisp. Also, stick to the 1:2 oats-to-water ratio for a perfect consistency.
Yes, you can store it in an airtight container in the refrigerator for up to 2 days. To reheat, sprinkle a little water over it and warm it in a pan or microwave. This helps restore its moisture and texture.
This recipe can be made gluten-free by using certified gluten-free rolled oats. While oats are naturally gluten-free, they are often processed in facilities that handle wheat, leading to cross-contamination. Also, ensure your asafoetida (hing) is gluten-free, as some brands contain wheat flour.
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