Indian · breakfast, lunch

Vegetable Oats Upma

Vegetable Oats Upma — from HomeCookingShow's cooking video Watch how it’s made · 5:00

Video by HomeCookingShow on YouTube · Open on YouTube

30 minServes 3401 kcal a serve
  • Vegan

Contains: Gluten, Peanut. Check labels on stock, sauces and spice mixes.

Rolled oats, a little dal and five vegetables give about 12 g of fibre and 13 g of protein a serve, and make it rich in magnesium and vitamins A, C and K. Only 1½ tbsp of oil for three serves.

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Ingredients 21

Method

Tap a time to watch that step in the video.

  1. Heat the oil in a wide kadhai. Add the chana dal, urad dal, mustard seeds and cumin seeds, and when the mustard seeds crackle add the asafoetida. 0:37
  2. Add the onion and green chillies, then the ginger and curry leaves. Sauté for about 30 seconds on medium-low. 1:00
  3. Add the beans and carrot and cook for a few minutes, then the tomato and cooked peas. Stir in the turmeric and 1 tsp salt. 1:21
  4. Tip in the rolled oats and mix well. Add the water ¼ cup at a time, mixing as the oats cook, and season with another ½ tsp salt. 2:07
  5. Turn the heat to low, cover and cook for 5 minutes. For a softer upma add another ¼ cup water and steam 3–4 minutes more. 3:08
  6. Finish with a few drops of lemon juice, the roasted peanuts and chopped coriander. Serve as is or with coconut chutney or sambar. 3:36

Tip. Use 1 tsp salt in total if you prefer it less salty. Any vegetables work here. Use rolled oats rather than instant so the upma is not mushy; it packs well for lunch boxes.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 3

Energy401 kcal1,680 kJ
Protein13 g26% of a day
Fibre12 g44% of a day
Carbohydrate62 g49 g net · 9 g sugars22% of a day
Fat13 g1.4 g saturated16% of a day
Sodium1,200 mg52% of a day

Where the energy comes from one serve

  • Net carbs 54%
  • Protein 14%
  • Fat 32%

For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here

Lower-carb idea. About 72% of the 49 g of net carbs come from the rolled oats. To cut carbs, try chia seeds, flaxseed or a nut-and-seed mix instead.

One serve has about 52% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High45%

0.7 g a serve, mostly from oil (85%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin K High36%

43 µg a serve, mostly from green beans (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Selenium High35%

19 µg a serve, mostly from rolled oats (94%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin C High34%

30 mg a serve, mostly from tomato (27%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Magnesium High31%

132 mg a serve, mostly from rolled oats (64%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin A High31%

278 µg a serve, mostly from carrot (80%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron High28%

5 mg a serve, mostly from rolled oats (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc High28%

3.1 mg a serve, mostly from rolled oats (72%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Folate High22%

89 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin B6 High22%

0.4 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin E Source19%

2.8 mg a serve, mostly from oil (41%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium Source17%

780 mg a serve, mostly from rolled oats (29%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

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Calcium8%

103 mg a serve, mostly from rolled oats (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by HomeCookingShow; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.