Oats Upma
ger breakfast
Time—
Yield1 portions
Energy432 kcal
Components0
Ingredients
- dry roast
- 60goats
- body
- 5mloil, rapeseed
- 0.5tspspice, cumin, seed
- 0.25tspmustard seeds, black
- 5gpeanuts
- 2glentils, chana dal
- 2glentils, urid dal
- 0.125tspspice, asafoetida, ground
- 5gginger root
- 2single, 5gchilli, green finger
- 4perherb, curry leaf
- 0.5wholeonion≈ 75 g onion
- 70gcarrot
- 50gpeas, frozen
- cover and cook 2-3 minutes
- 15mlwater≈ 15 g water
- 0.125tspsalt
- 0.125tspmonosodium glutamate
- 0.25tspspice, turmeric
- 150mlwater≈ 150 g water
- add back the oats
- 15mlherb, coriander, fresh≈ 2.16 g herb, coriander, fresh
- 10glemon juice
Instructions
Process
- Prep:
- Oats
- Dry-roast in a pan for 5 minutes until crisp
- Heat the oil to medium
- Add the seeds and lentils etc, cook until the peanuts turn golden
- Add the asafoetida, ginger, chilies etc, fry until the curry leaves turn crisp
- Add the onion, saute until golden
- Add the veg, fry 2 minutes
- Sprinkle with water and cover, cook until the carrots have slightly softened
- Add the salt etc
- Add the water, mix well, bring to a boil
- Add back the oats, stir 1-2 minutes until the water is mostly absorbed.
- Cover and cook on low for 2 minutes
- Add the coriander, mix well
- Remove from heat, add the lemon juice.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 432 | 432 |
| Protein | 13.4 | 13.4 |
| Carbohydrates | 57.7 | 57.7 |
| Total Sugars | 13.5 | 13.5 |
| Free Sugars | 0.1 | 0.1 |
| Fat | 13.8 | 13.8 |
| Saturated Fat | 2.0 | 2.0 |
| Fibre | 13.3 | 13.3 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.0 | 1.0 |
| Iron | 6.11 | 6.11 |
| Calcium | 116 | 116 |
| Vitamin B12 | 0 | 0 |
| Omega 3 | 0 | 0 |
| Magnesium | 102 | 102 |
| Potassium | 502 | 502 |
| Caffeine | 0 | 0 |
| Cost | £0.69 | £0.69 |