Oats Upma
Oats Upma
A modern South Indian-style upma made with rolled oats. Dry-roasting gives upma texture while keeping GI low (55 vs 79 for instant).
Prep
5 min
Cook
12 min
Total
17 min
Servings
2
Calories
185 kcal
Nutrition Per Serving
185
kcal
7g
Protein
28g
Carbs
5g
Fat
0g
Fiber
Calorie Breakdown
Ingredients
- 1 cup Rolled oats(Oats)
- 1 tsp Oil(Tel)
- ½ tsp Mustard seeds(Rai)
- 7 leaves Curry leaves(Kadipatta)
- ½ cup Mixed vegetables(Sabziyan)
Method
- 1
Dry roast rolled oats on medium flame until lightly golden.
- 2
Temper mustard seeds, urad dal, curry leaves, and green chilli in oil.
- 3
Add chopped onion and mixed vegetables, saute briefly.
- 4
Add water, turmeric, and salt. Bring to a boil.
- 5
Stir in roasted oats, cover and cook on low for 2 minutes.
- 6
Finish with fresh lemon juice.
Health Benefits
- Beta-glucan fiber supports heart health
- Low GI (55 for rolled oats vs 79 for instant)
Ayurvedic Properties
Dosha Effect
Balances Pitta and Kapha
Best Season
All seasons
Agni Effect
Moderate, steady energy
Helpful For
Tip: Rolled oats, not instant (GI 55 vs 79). Dry-roasting gives upma texture.
Source: Two Sciences One Plate - Chapter 31
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