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Vegetables Oats Upma

Vegetables Oats Upma

By Nmami Agarwal             August 17, 2018

Adding the healthy twist of oats to your regular upma is an amazing choice for breakfast or lunch. This recipe is not only healthy but also tasty due to the ingredients used to prepare this dish. A bowl of vegetable oats upma is an excellent dish to be added to your diet if you’re someone who’s struggling with thyroid.

Nutritional Values

Veggies used in this recipe are the storehouses of wonderful nutrients and potent antioxidants that should be a part of your daily diet. Vegetables like carrots, peas, and onions deliver ample amounts of vitamins including A, K, B6, folate, carotenoids like beta-carotene from carrots. We can get zeaxanthin from green veggies while salad greens are loaded with significant other nutrients and phytochemicals which contribute to your daily recommended values.

The biggest claim to fame of oats is their ability to restrain bad cholesterol (LDL). Incorporating oats into your diet is associated with an average seven per cent drop in LDL. Oats is recognised as a simple, heart-smart start to the day.

The fibre content found in oatmeal helps you feel fuller and also prevents you from overeating during the day. Also, fibre helps control blood sugar levels and eases constipation.

Ingredients

  • Chopped carrot- 1 medium

  • Chopped capsicum – 10 grams

  • Green peas- ½ cup

  • Oatmeal- 1 cup

  • Chopped onion- 1 medium

  • Chopped ginger- 1 inch

  • Green chillies- 2

  • Oil- 2-3 tablespoons

  • Mustard seeds- ½ teaspoon

  • Split Bengal gram (chana dal)- 1 teaspoon

  • Cumin seeds- ½ teaspoon

  • Curry leaves- 3-4

  • Salt to taste

Calories: 138 kcal

Course: Breakfast

Method

  • Roast oats in a non-stick pan for at least 2 minutes and keep it aside.

  • Now heat oil in non-stick pan and add mustard seeds to it.

  • When it splutters, add split Bengal gram, cumin seeds and sauté till fragrant.

  • Add green chillies, ginger and sauté them too.

  • Add onion, carrot, curry leaves, green peas and salt.

  • Add ¾ cup of water to it and let it boil till the vegetables are properly cooked.

  • Now add oats into it and mix everything well.

  • Reduce the heat and let it cook till the oats are cooked.

  • Serve hot.

Over to you

This is a simple, nutritious recipe that can be easily prepared at home anytime. Stay energized and healthy with this oats upma recipe, prepared with the goodness of green vegetables.

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