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[PROS]
- High in beta-glucan soluble fiber, which actively supports heart health and healthy cholesterol levels
- Provides a sustained release of energy with a lower glycemic impact than traditional semolina upma
- Rich in dietary fiber and essential micronutrients from whole grains and mixed vegetables
[CONS]
- Prone to becoming sticky or mushy if the water ratio is not measured precisely
- Modest protein content unless supplemented with a side of yogurt, boiled eggs, or sprouted legumes
[DIETITIAN REVIEW]
Score: 9/10. Oats Upma is a stellar nutritional upgrade to traditional rava upma, substituting refined grains with fiber-dense whole oats. The inclusion of fresh vegetables and healthy fats from cashews makes it an exceptionally balanced, gut-friendly breakfast choice.
| Ingredient | Qty |
|---|---|
| OATS | 1/2 cup |
| Oil or Ghee | 1 tsp |
| Mustard seeds | 1/4 tsp |
| Cumin seeds | 1/4 tsp |
| Cashews | 2-3 pieces |
| Onion (finely chopped) | 2 tbsp |
| Carrot (finely diced) | 2 tbsp |
| Green chili (finely chopped) | 1/2 piece |
| Water | 3/4 cup |
| Salt | to taste |
| Fresh coriander leaves (chopped) | 1 tbsp |
1. 1. Dry roast the oats in a non-stick pan over medium heat for 3-4 minutes until lightly aromatic and crisp; set aside on a plate.
2. 2. In the same pan, heat the oil or ghee over medium flame and add mustard seeds and cumin seeds, letting them splutter.
3. 3. Add the cashews and sauté until golden brown; reserve one whole cashew for top garnish.
4. 4. Add the chopped onions, green chili, and diced carrots, sautéing for 2-3 minutes until the vegetables soften slightly.
5. 5. Pour in the water, add salt to taste, and bring the liquid to a rolling boil.
6. 6. Lower the flame and gradually add the roasted oats while stirring continuously to prevent lump formation.
7. 7. Cover with a lid and simmer for 2 to 3 minutes until the oats absorb the water and turn soft and fluffy.
8. 8. Turn off the heat, stir in fresh coriander leaves, mold onto a plate, and garnish with the reserved cashew before serving warm.