When it comes to a healthy vegetarian diet, Oats Upma is a superfood recipe you should add to your weight loss journey. This wholesome dish combines the goodness of oats with fresh vegetables, making it a low-calorie, high-fiber, and nutrient-rich breakfast option.
Benefits of Oats Upma for Weight Loss
- Rich in Fiber – Keeps you full longer, prevents overeating.
- Low in Calories – Helps in reducing belly fat naturally.
- Controls Blood Sugar – Oats are low GI and stabilize energy levels.
- Protein & Vitamins – Vegetables + oats provide essential nutrients.
- Easy Digestion – Perfect for light and healthy meals.
Ingredients (Serves 2)
- 1 cup rolled oats
- 1 tbsp olive oil / ghee (optional, for flavor)
- ½ tsp mustard seeds
- 1 onion (finely chopped)
- 1 green chili (optional, finely chopped)
- 1 carrot (diced)
- ¼ cup green peas
- ¼ cup capsicum (chopped)
- 6–7 curry leaves
- 2 cups water
- Salt to taste
- Coriander leaves for garnish
- Lemon juice (½ lemon, for freshness)
Preparation Method
- Dry roast the oats in a pan for 2–3 minutes until lightly golden and aromatic. Set aside.
- Heat oil in a pan, add mustard seeds and curry leaves.
- Add onions, chilies, and sauté until golden.
- Add carrots, peas, capsicum, and cook for 3–4 minutes.
- Pour in water, add salt, and let it boil.
- Slowly add roasted oats while stirring to avoid lumps.
- Cover and cook for 5 minutes until soft and fluffy.
- Squeeze lemon juice and garnish with coriander leaves.
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Nutritional Value (Per Serving)
- Calories: ~180 kcal
- Protein: 6g
- Fiber: 5g
- Fat: 3g
- Carbs: 32g
Final Tips
- Add seasonal vegetables for variety.
- Skip oil and use minimal spices for a diet-friendly version.
- Pair with a bowl of curd for extra protein and probiotics.
Disclaimer: The recipes and dietary tips shared on this blog are for informational and educational purposes only. They are not intended as medical advice or a substitute for professional healthcare consultation. Always consult a qualified nutritionist or healthcare provider before making significant changes to your diet, especially if you have pre-existing health conditions, allergies, or are on medication. Results may vary depending on individual lifestyle, health status, and body type.
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