Oats upma is a delicious and healthy recipe that is perfect for women with PCOS. In this article, we will look at the ingredients and steps required to make this recipe. This recipe is great for Polycystic Ovary Syndrome (PCOS) which is a hormonal disorder that affects many women worldwide. One of the best ways to manage PCOS is by following a healthy diet that is low in refined carbohydrates, high in fiber, and has a low glycemic index. Learning how to make oats upma at home is easy and anyone can make it.
About Oats Upma Recipe
This recipe has the goodness of oats in it which is a slow digesting carb high in fiber. Oats are a great source of energy for the body and also have good amounts of antioxidants in them which is great for heart health. This oats upma recipe is great for people with Type 2 Diabetes because the fiber present in this recipe won’t spike your blood sugar levels. If you don’t know how to make oats upma recipe then you are at the right place. This blog will tell you all about his recipe, including how to make it. Read more about Oats Nutrition – Calories, Protein, Carbs
| Serves | Time | Difficulty |
| 1-2 | 10 mins | Easy |
How To Make Instant Oats Upma at Home
Learning how to make oats upma recipe at home is not hard at all. This recipe is full of nutrients and you can make it by following the steps given below.
Step 1: In a large kadai heat some oil and add some mustard seeds, urad dal, jeera, and a few curry leaves and saute them for a while.
Step 2: Now add ginger, onion, and chili and saute them as well.
Step 3: Now add carrots, beans, capsicum, and peas and 1/2 tsp salt and turmeric.
Step 4: Now add some water and cover it for about 5 minutes and let it simmer.
Step 5: Add a cup of water and let it boil.
Step 6: When the water comes to a boil you can add the oats.
Step 7: Now mix until all the water is absorbed by the oats.
Step 8: Now cover it and let it simmer for 5 minutes until the oats are cooked properly.
Step 9: Now add some salt, coriander powder, coconut oil, and some lemon juice
Step 10: Your oats upma recipe is ready. You can have it any time of the day.
Preparation for Oats Upma Recipe
By doing some preparations before making an easy oats upma recipe it can save you a lot of time and effort. This is how to make oats upma more delicious.
1. Since this vegetable involves a lot of veggies, you can cut them before starting to make the easy oats upma recipe. This will save you a lot of time while making the recipe.
2. This oats upma recipe also uses a lot of spices so make sure you have all the spices really before starting to make the recipe.
3. You can roast the oats beforehand if you wish to use roasted oats in this recipe.
Ingredients for Oats Upma
After you are done with the preparation for an oats upma recipe, take a look at the ingredients that will be used to make this recipe.
- 1 cup rolled oats
- 1/4 cup finely chopped onion
- 1/4 cup finely chopped carrot
- 1/4 cup finely chopped capsicum
- 1/4 cup green peas
- 1/4 cup grated coconut
- 1/4 cup roasted peanuts
- 1/2 tsp mustard seeds
- 1/2 tsp urad dal
- 1/2 tsp chana dal
- 1/2 tsp cumin seeds
- 1/2 tsp turmeric powder
- 1/2 tsp red chili powder
- 1/2 tsp salt
- 2 cups water
- 2 tbsp oil
Method/Steps to Cook Oats Upma
If you do not know how to make oats upma at home then you are at the right place. Just follow the steps given below for an amazing and easy oats upma recipe.
Step 1: Heat 2 tablespoons of oil in a pan and add 1/2 teaspoon of mustard seeds, 1/2 teaspoon of urad dal, and 1/2 teaspoon of chana dal. Let them splutter for a few seconds.
Step 2: Add 1/4 cup of finely chopped onion and sauté until it turns translucent.
Step 3: Add 1/4 cup of finely chopped carrot, 1/4 cup of finely chopped capsicum, and 1/4 cup of green peas. Sauté for 2-3 minutes until the vegetables are slightly cooked.
Step 4: Add 1/2 teaspoon of cumin seeds, 1/2 teaspoon of turmeric powder, and 1/2 teaspoon of red chili powder. Mix well.
Step 5: Add 2 cups of water and 1/2 teaspoon of salt. Bring it to a boil.
Step 6: Reduce the heat to low and add 1 cup of rolled oats. Mix well.
Step 7: Cover and cook for 5-7 minutes until the oats are cooked and the water has been absorbed.
Step 8: Add 1/4 cup of grated coconut and 1/4 cup of roasted peanuts. Mix well.
Step 9: Serve hot.
Nutritional Value in Oats Upma
It is really important to know the nutritional value of the foods you eat, this will help you to form smarter eating habits. Here is the nutritional value of oats upma.
| Oats Upma Recipe | |
| Serving size | 1 cup cooked |
| Calories | 220cal |
| Fat | 4g |
| Carbs | 30g |
| Protein | 6g |
Pro Tips to Make the Best Oats Upma at Home
Pretty sure by now you have learned how to make oats upma recipe. However, here are some pro tips that will make your easy oats upma recipe a lot better.
1. Use spices: Oats upma does not have any flavor by itself. You need to add some spices to it to make it more delicious. You can add homemade masalas or premix masalas as well to make this easy oats upma recipe more delicious. If you want to make this recipe more flavourful then you can also add pav bhaji masala to it.
2. Use Good Quality Oats: This recipe mainly consists of oats and choosing good quality oats to make this recipe with can make a huge difference. You can also opt for rolled oats which have a higher nutritional value than regular oats. If you want to make oats upma low in calories you can reduce the quantity of oats and add more veggies to the recipe.
3. Use Fresh Vegetables: If you want to know how to make this oats upma recipe more filling then you can add vegetables to it. This will also increase the nutritional value of the recipe. Here is a great Mixed Vegetable Stir Fry Recipe you can make at home
Health Benefits of Oats Upma
The oats upma recipe has tons of health benefits which is another reason to learn how to make oats upma. Take a look!
1. Better Digestion: By consuming oats upma recipe you will be doing a favor to your gut because this recipe is really high in fiber. Oats and veggies combined provide enough fiber to the body to ensure better digestion, good bowel movements, and no constipation.
2. Blood Sugar Regulation: Having fiber-rich foods in your diet can have a great impact on your blood sugar levels. Fiber helps to slow down the digestion process which stops your insulin levels and sugar levels from spiking. An easy oats upma recipe is a great option for people with Diabetes. To know more about diabetes you can read about Diabetes – Treatment & Diagnosis
3. Vitamins and Minerals: This oats upma recipe is filled with vitamins and minerals due to the presence of vegetables in it.
Tips to limit the calorie in Oats Upma
So by now, you have learned how to make oats upma but do you know how to reduce the calories in it? Here’s how you can do it
1. Use less oil: Using less oil in this recipe will help you to reduce the number of calories in it because oils are really calorie-dense. People often use more oil than required in their recipes which adds more calories to them. Also. it is really important to choose a healthy oil. Using unhealthy oils in this oats upma recipe can increase your cholesterol levels.
2. Avoid using sugary ketchup: This oats upma recipe is by itself really delicious but you may have the urge to eat it with some ketchup. This can increase the calories in this recipe since the majority of the ketchup is really high in sugar. Instead, you can make homemade tomato puree and use it in this recipe.
FAQ’s
What are some other dishes I can make with Oats?
Oats are really good for your health and you can make a lot of recipes using them such as oats dosa, coconut oats, oat egg omelet, and oats idli.
What’s different in the Oats Upma Recipe by Livofy?
Livofy tells you a healthy way to make oats upma recipe which can be added to your diet to achieve your fitness goals.
What is the cooking time for oats upma?
The cooking time for an oats upma recipe is about 10 minutes. However, it can take much longer to cook depending on the ingredients you use in it.
Is oats upma healthy?
The oats upma recipe is really good for the body. Oats are a great source of fiber and carbs. They provide the body with a stable release of energy.
What is the right time to have oats upma?
You can have oats upma at any time of the day. It is a really healthy meal option with various vitamins and minerals.
Is there any side effects of eating oats?
There are no specific side effects of oats but it can cause bloating if consumed in excess amounts. Also, if you are allergic to oats you should avoid them at all costs.
How many calories does oats upma have?
1 cup cooked oats Upma has about 220 calories. It also has 30g of carbs and 6g of protein. It also contains various vitamins and minerals essential for the body.
How to make oats upma with fewer oats?
If you have fewer oats available at home then you can use an alternative such as quinoa and veggies in this recipe.
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