Oats Upma
- 30 min
- mild
- Serves 4
Oats upma made with roasted oats, urad dal, carrot and beans, then finished with coriander and lemon juice. Mild, serves 4, ready in about 30 minutes.
Good for: Lunchbox
Ingredients
Oats, Roasted160 grams
Oil2 tbsp
Mustard Seeds1 tsp
Urad Dal (split)1 tsp
Curry leaves2 grams
Green Chilli, Slit10 grams
Onion, Finely Chopped1
Ginger, Finely Chopped5 grams
Carrot, Small Dice1
Beans, Finely Chopped80 grams
Salt1¼ tsp
Water, For Cooking600 ml
Turmeric Powder1 grams
Coriander Leaves, Chopped6 grams
Lemon Juice1 tbsp
Contains: wheat.
Nutrition
Per 1 person, and for all 4 people. Worked out from the ingredients, so treat it as a close guide.
| Nutrient | Per 1 person | All 4 people |
|---|---|---|
| Energy | 259kcal | 1036kcal |
| Protein | 6.7g | 27g |
| Carbohydrate | 35g | 138g |
| Fat | 11g | 43g |
| Fibre | 6.1g | 24g |
| Sugar | 3.1g | 12g |
Cookd masalas for oats
Method
Get ready by washing the carrot, beans, green chillies, curry leaves and coriander leaves. Peel and finely chop the onion and ginger. Peel and dice the carrot, trim and chop the beans, chop the coriander leaves, and slit the green chillies. Pat the curry leaves dry so they do not splutter in hot oil.
Dry-roast the oats in a kadai on low flame for 4 to 5 minutes. Stir often until they smell lightly roasted and feel dry. Transfer them to a plate.
Heat the oil in the same kadai on medium flame for 30 seconds until hot. Add the mustard seeds and cook for 30 seconds until they splutter. Add the urad dal, curry leaves and green chillies, and fry for 1 minute until the dal turns light golden.
Add the onion, ginger, carrot, beans and salt. Sauté on medium flame for 4 to 5 minutes until the onion is soft, the beans are bright green and the carrot is slightly tender.
Pour in the water and add the turmeric powder. Cook on high flame for 2 minutes until the water comes to a full boil. Add the roasted oats slowly while stirring, then cook on low flame for 5 to 6 minutes until the oats absorb the water and become soft.
Switch off the flame and mix in the coriander leaves and lemon juice. Cover and rest for 2 minutes until the oats are soft and moist, then serve hot.
Before you start
- How long does Oats Upma take?
- 30 minutes from start to finish. That is 10 minutes of preparation and 20 minutes of cooking.
- How many people does Oats Upma serve?
- 4. The ingredient quantities on this page rescale if you are cooking for a different number.
- Is Oats Upma vegetarian?
- Yes. No meat, no fish and no egg.
- Is Oats Upma spicy?
- It is mild: 1 on our scale of 3. Chilli scales gently when you change the servings, so doubling the recipe does not double the heat.
- What do I need to make Oats Upma?
- 160 grams Oats, 80 grams Beans, 1 Carrot, 1 tbsp Lemon Juice, 1 tsp Urad Dal (split), 2 grams Curry leaves, and a few more listed on this page.
- Do I need a pressure cooker for Oats Upma?
- No, it is cooked in an open pot.
- How many calories are in Oats Upma?
- About 259 a serving. The full nutrition table is on this page, per serving and for the whole batch.
Tips from other cooks
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