Heart Healthy Recipe

Oats Upma

Delicious, time-saving and healthy too, Upma is a much loved breakfast across India. An excellent dish for post-menopausal health, weight loss and packed with vitamins, fibre and minerals, upma is a full meal in itself. You can make it with sooji, rava or oats, with coconut water instead of plain water, or even with olive oil! Here's a simple and healthy Upma recipe that we recommend for heart healthy breakfasts.

Ingredients

• (4 Servings)


• Oats - 2 cups


• Minced ginger- 1/2 tsp


• Yellow gram- 2 tsp


• Curry leaves- 5-7 leaves


• Black gram - 1 tbsp


• Asafetida- a pinch


• Mustard seeds- 1.5 tsp


• Chopped green chilies- 3


• Dried red chilies- 2


• Olive oil- 1 tsp


• Finely sliced onion- 1


• Coconut water– 5 cups


• Salt as per taste

Method

• Heat a pan on a medium flame and roast the oats for 3 minutes. Make sure you are not using oil while roasting oats. Keep the oats mixture aside.


• Now, in the same pan heat a tablespoon of olive oil and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies. Stir fry for sometime till the dal turns light-ish golden brown in colour.


• Now, gently add in finely sliced onions, curry leaves and ginger to the pan. Sauté the mixture, till the time onions are tender. Now add salt and asafoetida.


• Gently pour in coconut water and let it boil for some time.


• In no time, add the roasted oats and keep stirring the mixture well.


• As soon as the oats are thoroughly cooked, remove from pan and serve steaming hot.