Vegetables Oats Upma

By Nmami Agarwal     17-Aug 2018

Vegetables Oats Upma

Adding the healthy twist of oats to your regular upma is an amazing choice for breakfast or lunch. This recipe is not only healthy but also tasty due to the ingredients used to prepare this dish. A bowl of vegetable oats upma is an excellent dish to be added to your diet if you’re someone who’s struggling with thyroid.

Nutritional Values

Veggies used in this recipe are the storehouses of wonderful nutrients and potent antioxidants that should be a part of your daily diet. Vegetables like carrots, peas, and onions deliver ample amounts of vitamins including A, K, B6, folate, carotenoids like beta-carotene from carrots. We can get zeaxanthin from green veggies while salad greens are loaded with significant other nutrients and phytochemicals which contribute to your daily recommended values.

The biggest claim to fame of oats is their ability to restrain bad cholesterol (LDL). Incorporating oats into your diet is associated with an average seven per cent drop in LDL. Oats is recognised as a simple, heart-smart start to the day.

The fibre content found in oatmeal helps you feel fuller and also prevents you from overeating during the day. Also, fibre helps control blood sugar levels and eases constipation.


  • Chopped carrot- 1 medium

  • Chopped capsicum – 10 grams

  • Green peas- ½ cup

  • Oatmeal- 1 cup

  • Chopped onion- 1 medium

  • Chopped ginger- 1 inch

  • Green chillies- 2

  • Oil- 2-3 tablespoons

  • Mustard seeds- ½ teaspoon

  • Split Bengal gram (chana dal)- 1 teaspoon

  • Cumin seeds- ½ teaspoon

  • Curry leaves- 3-4

  • Salt to taste

Calories: 138 kcal

Course: Breakfast


  • Roast oats in a non-stick pan for at least 2 minutes and keep it aside.

  • Now heat oil in non-stick pan and add mustard seeds to it.

  • When it splutters, add split Bengal gram, cumin seeds and sauté till fragrant.

  • Add green chillies, ginger and sauté them too.

  • Add onion, carrot, curry leaves, green peas and salt.

  • Add ¾ cup of water to it and let it boil till the vegetables are properly cooked.

  • Now add oats into it and mix everything well.

  • Reduce the heat and let it cook till the oats are cooked.

  • Serve hot.

Over to you

This is a simple, nutritious recipe that can be easily prepared at home anytime. Stay energized and healthy with this oats upma recipe, prepared with the goodness of green vegetables.

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Nmami Life - Diet & Nutrition
Recipe Alert
Beets have a lovely colour, taste and texture. But beets aren’t supposed to be smoked like eggplant. You need to boil them up before smoking, else they’re going to take forever in preparation. Here is our quick and easy guide for best smoked beets recipe

Nutritional Benefits

Beetroot provides you with fibre, iron, potassium, folate and Vitamin C which is good for skin and further act as an antioxidant. It can improve exercise performance, lower blood pressure and serve as a low calorie food. It can also improve digestion and help in weight management. Thyme is a Mediterranean herb and has been traditionally used to cure diarrhoea, stomach ache and sore throat.


2 small beets

Few sprigs of thyme

1 teaspoon olive oil

1 teaspoon lemon zest

Salt- as per taste

Calorie = 112 kcal
Protein = 2.8 grams
Carbohydrates = 14.8 grams
Fat = 4.7 grams
Recommended for- High Blood Pressure and Digestion
Course- Evening Snack


Cut beets into thin slices

Put them in a saucepan, with some water. Boil until tender

Next, light your charcoal or barbecue fire

Take a large piece of foil and lay the beets in them. Brush a little olive oil and top with thyme and lemon zest.

Fold the foil and twist the ends together. Punch small holes in the foil with the help of a knife or fork.

Leave it to cook for 15-20 minutes.

Once cooked, allow it to cool and then discard the charred skin.

Toss with salt and pepper, and serve.

Over to you

Beetroot is a wonder vegetable with goodness of many nutrients. Smokey beets give the dish a distinctive taste along with the flavourful thyme herb. Do try it out!
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Nmami Life - Diet & Nutrition
Myth of the Day
Your safe bet- consult a nutritionist!
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