| |
| 3. Healthy Upma |
| Ingredients |
Amount |
| Oats powdered in a mixer |
Oats powdered in a mixer |
| Ginger minced |
½ tsp (2.5) |
| Curry leaves |
Few leaves (Optional) |
| Onion sliced |
1 small (50 g) |
| Green peas fresh (Optional) |
1 tsp (10 g) |
| Sliced green chilies (Optional) |
1 (1 g) |
| Mustard seeds |
1 tsp (2 g) |
| Dried red chili |
1 |
| Asafoetida |
A pinch |
| Refined oil |
2 tsp (10 ml) |
| Water (As required) |
1 ½ tea cup (200-225 ml) |
| Salt |
As per doctors suggestion. |
|
 |
|
| |
| Method |
| |
Roast the oats without oil in a pan for 4-5 minutes on medium flame. Take it off the gas and leave aside. |
| |
Cut vegetables. Cut onions. |
| |
Heat some oil in kadhai add fresh green peas, asafoetida, curry leaves, ginger, dried red chili and onions one by one. |
| |
Sauté the onions till they are tender add green chilies and salt (as prescribed by doctor). |
| |
Add water and bring it to boil. Slowly blend oats in it to prevent lumping. Keep stirring till all water is absorbed and the oats are thoroughly cooked. |
| |
Serve hot. |
| |
| Variation - You can use semolina in place of oats to prepare sooji upma or vermicelli in place of oats to prepare vermicelli upma or vari to prepare vari upma. |
| |
| Serving - 4 |
| Nutritive Value |
| Serving |
Energy
(kcal) |
Protein
(g) |
CH0
(g) |
Fat
(g) |
Na
(mg) |
K
(mg) |
Phos
(mg) |
Iron
(mg) |
Ca
(mg) |
| 1 |
94.3 |
2.8 |
13 |
3.7 |
0.8 |
34.6 |
62.5 |
1.3 |
39.7 |
|
| |
| |
Suitable for renal failure patients. |
| |
Suitable for diabetes patients. |
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