Masala Oats Upma is a wholesome and nutritious twist to the traditional upma, combining the goodness of oats with aromatic Indian spices. Packed with fiber, protein, and essential nutrients, this dish not only satisfies your taste buds but also contributes to a healthy and balanced lifestyle.
Ingredients:
- 1 cup rolled oats
- 1/2 cup finely chopped vegetables (carrots, peas, bell peppers)
- 1 onion, finely chopped
- 1 tomato, chopped
- 1 green chili, finely chopped
- 1-inch ginger, grated
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon cumin seeds
- A pinch of asafoetida (hing)
- 1/2 teaspoon turmeric powder
- 1 teaspoon red chili powder
- Salt to taste
- 1 tablespoon oil
- Fresh coriander leaves for garnish
- Lemon wedges for serving
Instructions:
1. Dry Roast the Oats:
- Heat a pan on medium flame and dry roast the oats until they turn slightly golden and release a nutty aroma. Set them aside.
2. Sauté the Vegetables:
- In the same pan, heat oil. Add mustard seeds, cumin seeds, and asafoetida. Once the seeds splutter, add chopped onions, green chilies, and ginger.
- Sauté until the onions become translucent.
3. Add Vegetables and Spices:
- Add the chopped vegetables (carrots, peas, bell peppers) and sauté for a few minutes until they are slightly tender.
- Stir in turmeric powder, red chili powder, and salt. Mix well.
4. Combine with Oats:
- Add the dry-roasted oats to the pan and mix thoroughly, ensuring the spices coat the oats evenly.
5. Pour Water:
- Pour 2 cups of water into the pan and stir continuously to avoid lumps. Cover and let it cook on low flame until the oats are tender.
6. Garnish and Serve:
- Once the oats are cooked, garnish the upma with fresh coriander leaves. Squeeze some lemon juice for an extra burst of flavor.
Benefits of Masala Oats Upma:
- Rich in Fiber: Oats are an excellent source of soluble fiber, aiding digestion and promoting a feeling of fullness.
- High in Protein: This dish contains protein-rich vegetables, contributing to muscle repair and overall health.
- Low in Calories: A healthy alternative to traditional upma, masala oats upma is lower in calories, making it ideal for weight management.
- Balanced Nutrition: The combination of vegetables and oats provides a balanced mix of vitamins, minerals, and antioxidants.
- Heart-Healthy: Oats help lower cholesterol levels, promoting cardiovascular health.
Enjoy your Masala Oats Upma as a hearty breakfast or a light dinner. It's a flavorful and satisfying dish that aligns perfectly with your journey towards a healthier lifestyle.
