Masala Oats Upma

A hearty and nutritious Indian breakfast made with spiced oats, vegetables, and tempered with traditional Indian flavors.

Masala Oats Upma

Nutrition Information Per Serving

283g
Calories
7g
Protein
38g
Carbs
10g
Fat
6g
Fiber

Masala Oats Upma

#healthy#breakfast#oats#vegan#spicy
Prep10 min
Cook15 min
Yields2 servings
Difficultymedium

Ingredients

  • 1 cup rolled oats
  • 1 medium onion, finely chopped
  • 1 medium carrot, finely chopped
  • 1/2 cup green peas (fresh or frozen)
  • 1-2 green chilies, slit
  • 1 tsp mustard seeds
  • 1 tsp cumin seeds
  • 1/4 tsp turmeric powder
  • Salt to taste
  • 2 tbsp oil
  • 2 cups water
  • Fresh coriander leaves, chopped (for garnish)
  • Lemon wedges (for serving)

Preparation

  • 1.

    Heat oil in a pan over medium heat.

  • 2.

    Add mustard seeds and let them splutter.

  • 3.

    Next, add cumin seeds and green chilies, sauté for a minute.

  • 4.

    Add chopped onion and sauté until translucent.

  • 5.

    Stir in the chopped carrot and green peas, cooking for about 2-3 minutes until slightly tender.

  • 6.

    Add turmeric powder and salt, mix well.

  • 7.

    Add the rolled oats to the pan and roast them for about 3-4 minutes until they turn slightly golden and fragrant.

  • 8.

    Pour in 2 cups of water and bring it to a boil.

  • 9.

    Once boiling, reduce the heat, cover the pan, and let it cook for about 5-7 minutes until the oats are cooked and water is absorbed, stirring occasionally.

  • 10.

    Garnish with fresh coriander leaves before serving.

Complete Nutrition Information

Macronutrients

Fiber:6.3g
Sugar:3.3g
Added Sugar:0g
Saturated Fat:1.1g
Trans Fat:0g
Cholesterol:0mg
Sodium:232mg

Vitamins

Vitamin A:7mcg
Vitamin C:6mg
Vitamin D:0mcg
Vitamin E:0.5mg
Vitamin K:2.9mcg
Thiamin (B1):0.3mg
Riboflavin (B2):0.1mg
Niacin (B3):1.6mg
Vitamin B6:0.1mg
Folate:42mcg
Vitamin B12:0mcg

Minerals

Calcium:39mg
Iron:2.1mg
Magnesium:47mg
Phosphorus:176mg
Potassium:367mg
Zinc:1.1mg
Copper:0.2mg
Manganese:0.9mg
Selenium:0mcg

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