Recipe

Oats Upma

ger breakfast

Time
Yield1 portions
Energy432 kcal
Components0
Contents

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

  1. Prep:
  2. Oats
    1. Dry-roast in a pan for 5 minutes until crisp
  3. Heat the oil to medium
  4. Add the seeds and lentils etc, cook until the peanuts turn golden
  5. Add the asafoetida, ginger, chilies etc, fry until the curry leaves turn crisp
  6. Add the onion, saute until golden
  7. Add the veg, fry 2 minutes
  8. Sprinkle with water and cover, cook until the carrots have slightly softened
  9. Add the salt etc
  10. Add the water, mix well, bring to a boil
  11. Add back the oats, stir 1-2 minutes until the water is mostly absorbed.
  12. Cover and cook on low for 2 minutes
  13. Add the coriander, mix well
  14. Remove from heat, add the lemon juice.

Nutrition details

Show full nutrition and cost table
NutritionPer portionBatch total
Calories432432
Protein13.413.4
Carbohydrates57.757.7
Total Sugars13.513.5
Free Sugars0.10.1
Fat13.813.8
Saturated Fat2.02.0
Fibre13.313.3
Alcohol0.00.0
Salt1.01.0
Iron6.116.11
Calcium116116
Vitamin B1200
Omega 300
Magnesium102102
Potassium502502
Caffeine00
Cost£0.69£0.69