Oats Upma, perfect fibre-rich breakfast recipe! Recipe Link : http://www.tarladalal.com/Oats-Upma-(--Breakfast-Recipes)-38987r Tarla Dalal App: http://www.tarladalal.com/free-recipe-app.aspx Facebook: http://www.facebook.com/pages/TarlaDalal/207464147348 YouTube Channel: http://www.youtube.com/user/TarlaDalalsKitchen/featured Pinterest: http://www.pinterest.com/tarladalal/ Google Plus: https://plus.google.com/107883620848727803776 Twitter: https://twitter.com/Tarla_Dalal Tarla Dalal Blogspot: http://tarladalal.blogspot.in/ Oats Upma Ideal for diabetics, this fibre-rich upma made with quick cooking oats and enhanced with carrots and green peas, will appeal to others as well. This makes a truly filling breakfast that will keep you going till lunch time. 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 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

• published: 05 Mar 2014
• views: 1856