Oat and Beans Upma

Name: Oat and Beans Upma
Prep time: 12 min
Cook time: 10 min
Total time: 22 min
Yield: 2
Ingredients: 2.5 Tbsp Oats; 2 Tbsp Chopped Red Carrot; 3 Tbsp Chopped French Beans; 2.5 Tsp Kidney Beans (Rajma); 2 Tsp Chopped Mint (Pudina); 1/8 Tsp Chopped Green Chilli; 1/8 Tsp Chopped Ginger; 1/8 Tsp Chopped Garlic; 1/8 Tsp Carom Seeds (Ajwain); 1/4 Tsp Salt; 1/8 Tsp Salt; 1 Tbsp Oil; As Required Water

10 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 8%

Carbs 34%

Fats 58%

Lactose Free

No Dairy

Super Grains

One Pot Recipe

South Indian

Oats and Kidney Beans Upma is low fat, sugar free, zero trans fat, lactose free, no added sugar, super grains, and no dairy recipe that is sure to stimulate your tastebuds. The popular Oats Upma is a vegetarian and vegan Kerala recipe is a perfect mid morning, breakfast or evening snacks dish. The recipe goes perfectly with coriander chutney, beet coconut chutney, coconut chutney or mint coriander chutney.

Ingredients

2.5 Tbsp Oats
2 Tbsp Chopped Red Carrot
3 Tbsp Chopped French Beans
2.5 Tsp Kidney Beans (Rajma)
2 Tsp Chopped Mint (Pudina)
1/8 Tsp Chopped Green Chilli
1/8 Tsp Chopped Ginger
1/8 Tsp Chopped Garlic
1/8 Tsp Carom Seeds (Ajwain)
1/4 Tsp Salt
1/8 Tsp Salt
1 Tbsp Oil
As Required Water

Method

Pre Preparation

Step 1
Soak 1 tbsp rajma and pressure cook it with salt

Preparation

Step 1
In a pan, heat 1 tsp oil, add ajwain, chopped green chilli, chopped ginger, chopped garlic, chopped carrot, chopped french beans and cooked rajma
Step 2
Saute all ingredients for 2 minutes
Step 3
Then add oats
Step 4
Mix well
Step 5
After that add salt and water
Step 6
Stir all ingredients well
Step 7
Cover and cook for 3 minutes
Step 8
Garnish with chopped pudina
Step 9
Yummy oat beans bowl is ready

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Allergies

Food Additives

Gluten (Wheat, Oats, Rye, Barley)

Garlic

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(90gm)

Amount Per ServingCalories
kcal

120

% Daily Value ^*

Total Carbohydrate 9gm 3.5%

Dietary Fiber 2gm 8.2%

Protein 3gm 5.5%

Total Fat 8gm 10.0%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)