Скачать или смотреть Oats Upma (Fibre-rich Breakfast) by Tarla Dalal

Oats Upma, perfect fibre-rich breakfast recipe!
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Oats Upma

This recipe is one that will make oats a much-loved ingredient in your house! Here, fibre-rich oats is cooked along with a traditional, flavourful tempering and scrumptious, colourful veggies like carrots and peas, which add to the flavour and visual appeal of the dish. Take care to roast the oats well, to remove the raw aroma and also ensure that the final texture of the upma is nice and not gooey. The Oats Upma is quite filling, and ideal for breakfast as it will easily keep you satiated till lunch time. Being fibre-rich, this upma can also be had by diabetics, but in that case, the sugar should be avoided.

Preparation time: 10 minutes.
Cooking time: 15 minutes.
Serves 4.

2 cups quick cooking rolled oats
3 tsp oil
1 tsp turmeric powder (haldi)
1 tsp mustard seeds (rai / sarson)
1 tsp urad dal (split black lentils)
5 to 6 curry leaves (kadi patta)
1 whole dry Kashmiri red chillies, broken into pieces
2 green chillies, slit
½ cup finely chopped onions
¼ cup finely chopped carrot
¼ cup green peas
1 tsp sugar (optional)
Salt to taste

For the garnish
2 tbsp finely chopped coriander (dhania)

1. Heat 1 tsp of oil in a non-stick pan, add the oats and ½ tsp of turmeric powder and sauté on a medium flame for 3 to 4 minutes or till it turns light brown in colour, stirring occasionally. Keep aside.
2. Heat the remaining 2 tsp of oil in a broad non-stick pan and add the mustard seeds.
3. When the seeds crackle, add the urad dal, curry leaves, red chillies and green chillies and sauté on a medium flame for 1 minute.
4. Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
5. Add the carrots and green peas and sauté on a medium flame for 2 minutes.
6. Add the oats mixture, sugar, salt and remaining ½ tsp of turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.
7. Add 1½ cups of hot water, cover and cook on a slow flame for 5 to 7 minutes, stirring occasionally.
Serve immediately garnished with coriander.

Nutritive value per serving
Energy: 191 kcal
Protein: 5.5 gm
Carbohydrates: 27.4 gm
Fat: 4.6 gm
Fibre: 1.9 gm
Vitamin A: 225.1 mcg
Iron:1.6 mg
Folic Acid: 14.5 mcg