Fiber rich Oats bran upma is a healthy and delicious dish that combines the benefits of oats, lentils, and vegetables. With its high fiber content, this dish promotes digestion, satiety, and healthy cholesterol levels. Moreover, it’s worth noting that oats bran is not only delicious but also incredibly nutritious. To elaborate, both of these ingredients are rich sources of protein, fiber, magnesium, zinc, vitamin B-6, and iron, all of which are critical for maintaining optimal health.
Additionally, it’s important to note that Fiber rich oats bran upma has a low glycemic index, making it an ideal food choice for individuals who are trying to manage their blood sugar levels. It is slowly absorbed in the body, causing a gradual rise in blood sugar levels, making it an ideal meal for those who are conscious of their blood sugar levels.
By incorporating oats bran Upma into your diet, you can enjoy a hearty and delicious meal while also benefiting from its many nutritional factors. With its high fiber and protein content, it is an excellent option for those looking for a healthy and satisfying meal.
All things considered, oats bran upma are a nutrient-dense and delicious ingredient that can provide numerous health benefits when incorporated into a balanced diet.
So, if you’re looking to improve your overall health, why not try incorporating oats bran upma into your meals and snacks?
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Ingredients
- 1/2 cup oats bran
- 1 tsp each chana dal & urad dal
- 1/2 tbsp olive oil
- 1 tsp mustard seeds
- 2 green chilli (sliced in half)
- Roasted Peanuts (optional)
- 1 tsp ginger ( grated )
- 6-8 curry leaves
- A pinch of asofetida
- 1 tbsp grated fresh coconut ( optional)
- 1/2 cup mixed vegetables( peas , carrots , beans )
- 2-3 cup hot water
- Salt to taste
Method to prepare oats bran upma
- Dry roast oat bran on a low flame , till the bran changes color slightly and you get a toasted smell , keep it aside.
- Heat oil in a non stick pan and add mustard seeds.
- After spluttering, add green chilli, ginger, curry leaves, peanuts , asofetida , chana & urad dal. Saute for few seconds.
- toss in the Onions , saute until translucent .
- toss in mixed vegetables and saute about a minute , cover and cook until the veggies are soft .
- Add roasted oats bran . Mix it properly .
- Now add hot water and salt. Make sure no lumps are formed.
- Keep stirring the mixture until it dries, Turn down the heat .
- cover it for 5 minutes , until it is set. Add grated coconut and roasted peanuts on top
- Serve hot with dahi or mint chutney.
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