Oats Upma Recipe | Quick And Healthy Breakfast For Weight lose 

If you are bored of eating regular upma, then we have brought for you an oats upma recipe with minimal oil, rich in fiber and protein and full of vegetables. This recipe is a good choice for weight loss, healthy hearts, and babies. Let's see how to make it step-by-step with some tips and tricks.

Why Choose Oats Upma?

Oats are a reputed superfood. This incredible variation and versatile dish has minimal oil and spices, which can be prepared. which is easy to make. Perfect for the people who want to lose weight and want to eat varieties of food.

This recipe helps in weight management, is diabetic-friendly, and is easy to digest. Which provides us with iron and essential nutrients.

Ingredients for Vegetable Oats Upma:

• 1 cup rolled oats

• 1-2 finely chopped onions

• 1 finely chopped carrot 

• 1/4 cup green peas 

• 1-2 green chilies (slit)

• A few curry leaves 

• 1 tsp mustard seeds

• 1 tbsp oil or ghee 

• Water as needed

• Salt as per taste

• Chopped coriander leaves 

• Lemon juice (optional, if you like)

Step-by-Step Oats Upma Recipe:

Step 1: Dry Roast the Oats:

Heat a pan and dry roast 1 cup oats for 2-3 minutes. Keep it aside to cool.

Step 2: Prepare the Tempering:

In the same pan add 1 tsp oil or ghee, add mustard seeds and let them sizzle, and add curry leaves and split green chillies and sauté for 1-2 seconds.

Step 3: Sauté Vegetables:

Add chopped onions, carrots, and peas and sauté for 2-3 minutes until the vegetables become soft.

Step 4: Add Water and Salt:

Then add 2 cups of water in the pan. Add salt as per taste and let it boil.

Step 5: Cook Oats:

• Gradually add roasted oats and keep stirring so that there are no lumps.

• Then let it cook on low flame for 2-3 minutes until all the water is absorbed.

Step 6: Garnish and Serve:

• Then switch off the flame or keep it covered for 2 minutes.

• Garnish with chopped coriander leaves and lemon juice and serve hot, healthy, and delicious oats upma.

Oats Upma Benefits:

Weight Management: Oats upma is high in fiber and low in calories; it keeps you full for a long time and helps with wealth management.

Heart-Friendly: Oats reduce the bad cholesterol; it's really heart-friendly.

Diabetic-Friendly: Oats have a low glycemic index that is helpful for diabetic-friendly diets.

Easy to Digest: This recipe is easy to digest and lightweight.

Oats Upma Calories and Nutrition:

• Calories: 150–180 kcal

• Carbs: 27 g

• Protein: 5 g

• Fat: 3–4 g

• Fiber: 4 g

Tips to Make Perfect Oats Upma:

• Always use rolled oats or quick oats instead of oats.

• Always roast the oats before cooking; this process helps to bring out the best texture and taste in upma.

• Add the variety of vegetables to get taste and nutrients.

• If you make it for babies, avoid green chillies and make it softer by adding extra water to it.

Variations of Oats Upma:

Oats Poha Upma: adding the poha in it gives a different texture to your upma.

Spicy Oats Upma: In spicy oats upma, you can add more chillies and sambhar masala or garam masala.

Oats with Moong Dal: Add protein by mixing cooked moong dal.

Serving Ideas for Oats Upma:

• You can serve it with coconut chutney or pickle.

• Add curd or papad for a full, wholesome meal.

• You can also enjoy it with roasted peanuts and cashews for crunchiness.

FAQ on Oats Upma:

1. Can I make oats upma without vegetables?

Yes, but adding vegetables makes this more tasty and healthy.

2. Can I give oats upma to babies?

Absolutely, remember you have to avoid the spices and make it softer.

3. Can I store oats upma?

It tastes better if you eat it fresh, but you can also store it in the fridge for up to 5-6 hours.

Final Thoughts:

This oats upma recipe gives you a lot of nutrients and is an easy-to-make and quick breakfast option. You can add this to your daily menu. This recipe is perfect for everyone, be they kids or babies. You should also try this vegetable-filled recipe and take a step forward towards a healthy lifestyle.

And if you liked this recipe, please tell me in the comments.

Happy cooking!