Discover the Delight of Oats Upma
Oats in Hindi Recipe: In the realm of hearty Indian breakfasts, oats upma takes center stage as a super healthy and delicious option. Crafted from a blend of oats, vibrant vegetables, and aromatic spices, this dish is not only a treat for your taste buds but also a nutritional powerhouse. What makes this healthy Indian oats upma stand out is its simplicity in preparation, with ingredients readily available in every Indian kitchen.
Oats Upma vs. Traditional Fare
Breaking away from the conventional rava-based upma, oats upma with vegetables emerges as the healthier alternative. Oats, celebrated for their protein content, also boast soluble fiber—a boon for diabetics, aiding in reducing LDL cholesterol, the infamous “Bad” cholesterol.
The amalgamation of fiber-rich oats, a traditional tempering, and a medley of colorful veggies like carrots and peas not only enhances flavor but also adds a visual appeal to the oats upma.
Crafting the Perfect Quick Oats in Hindi Recipe: Tips and Tricks
Let’s delve into some crucial tips for achieving the perfect quick oats upma:
- Master the Roast: Ensure oats are roasted well to eliminate any raw aroma and guarantee a delightful, non-gooey texture.
- Opt for Omega-3 Goodness: Choose olive oil for a dose of omega-3 fatty acids, combating inflammation and preventing diseases.
Oats in Hindi Recipe: A Step-by-Step Guide
Ingredients
For Oats Upma:
- 2 cups quick cooking rolled oats
- 3 tsp olive oil
- 1 tsp turmeric powder
- 1 tsp mustard seeds
- 1 tsp urad dal (split black lentils)
- 5 to 6 curry leaves
- 1 whole dry Kashmiri red chili
- 2 green chilies, slit
- 1/2 cup finely chopped onions
- 1/4 cup finely chopped carrot
- 1/4 cup green peas
- 1 tsp sugar (optional)
- Salt to taste
For The Garnish:
- 2 tbsp finely chopped coriander
Method
For Oats Upma
- Heat 1 tsp of olive oil in a non-stick pan, add oats and ½ tsp turmeric powder. Sauté until light brown. Set aside.
- Heat the remaining 2 tsp of olive oil, add mustard seeds. Once they crackle, add urad dal, curry leaves, red chilies, and green chilies. Sauté for 1 minute.
- Add onions, sauté until translucent. Follow with carrots and green peas, sautéing for an additional 2 minutes.
- Introduce the oats mixture, sugar, salt, and remaining turmeric powder. Cook for 1 minute, stirring continuously.
- Add 1½ cups of hot water.
- Serve immediately, garnished with coriander.
For Making Oats Upma
- Lightly roast oats in 1 tsp of olive oil until they turn light brown and crisp. Transfer to a plate.
- Heat the remaining 2 tsp of olive oil, add mustard seeds, urad dal, curry leaves, red chilies, and green chilies. Sauté until the dal turns light brown.
- Add onions, sauté until translucent, followed by carrots and green peas. Sauté for 2 minutes.
- Add the roasted oats mixture, sugar (optional), and salt. Cook for 1 minute, stirring continuously.
- Add 1½ cups of hot water.
- Serve immediately, garnished with coriander.
Oats Upma for Wellness: Weight Loss, Diabetics, and Heart Health
Oats upma emerges as a versatile dish, offering benefits for weight loss, diabetics, and heart health. Packed with dietary fiber, oats aid in cholesterol management, making them heart-friendly. The beta-glucan in oats supports slow sugar release, benefiting diabetics and weight watchers alike. The inclusion of olive oil adds omega-3 fatty acids, combating inflammation and promoting overall well-being.
Quick Oats Upma Tips Recap
- Roast oats thoroughly for a delightful texture.
- Opt for olive oil to introduce omega-3 fatty acids, fostering a healthy body.
Conclusion
Incorporating Oats in Hindi Recipe into your breakfast routine not only tantalizes your taste buds but also contributes to your overall well-being. With its nutritional profile and easy preparation, this dish stands as a testament to the marriage of health and flavor.
FAQs
Can I use regular rolled oats instead of quick cooking rolled oats?
Absolutely! Adjust cooking time accordingly for the desired texture.
Is sugar necessary in the recipe?
It’s optional. Adjust sweetness according to your preference.
Can I add more vegetables to the Oats Upma?
Yes, feel free to customize with your favorite veggies.
Is Oats Upma suitable for a gluten-free diet?
Yes, oats are naturally gluten-free.
Can I prepare Oats Upma in advance?
While it’s best served fresh, you can prepare some components ahead for a quicker breakfast.
