Healthy recipe: Oats upma


Oats may seem boring to eat due to its bland taste but by adding spices to it, one can make it not only more tasty but also more nutritious. What’s even better is that it makes for a healthy breakfast as well as a dinner option. This oats upma is low-fat, nutritious and delicious.

The main ingredient, oats, contains a legume-like protein, avenalin, known to be equivalent to soy protein. It is also rich in soluble fibre, vitamin E, fatty acids and antioxidants. It aids in weight loss, satiates hunger, cures constipation and has cholesterol-lowering properties. With so many health benefits, it makes for a wonderful nutritious meal which everyone should have, every week if not every day. Here’s the recipe.


Rolled oats – ¾ cup
Finely chopped onions – 1
Chopped, cooked carrots (optional) – 1
Cooked corn (optional) – ¼ cup
Chopped ginger – ½ inch
Chillies – 3
Water – 1 ¾ cups
Oil – 2 tsp
Salt to taste

For seasoning

Curry leaves
Mustard seeds
Cumin seeds
Roasted peanuts

Step 1: Dry roast oats in a pan till their whiteness disappears and they turn golden brown. Take them out of the pan.

Step 2: Heat oil in the same pan. Add mustard seeds, cumin seeds, curry leaves and green chillies.

Step 3: Add onion and sauté till it turns golden brown, and then add ginger and sauté again.

Step 4: Add water, salt and cooked veggies. Cover the pan with a lid, and bring water to boil.

Step 5: Add oats and mix well. Lower the flame and simmer till the water is absorbed.

Step 6: Add roasted peanuts and mix.

Plate it, and relish for breakfast or dinner.

Source: The health site

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