Oat and Chickpeas Upma

Name: Oat and Chickpeas Upma
Prep time: 12 min
Cook time: 10 min
Total time: 22 min
Yield: 2
Ingredients: 2.5 Tbsp Oats; 3 Tbsp Chopped Tomato; 2 Tbsp Chopped Onion; 2 Tsp Chopped Coriander Leaves; 1/8 Tsp Grated Ginger; 1/8 Tsp Grated Garlic; 1/4 Tsp Cumin Seeds (Jeera); 1/8 Tsp Chole Masala; 1/4 Tsp Red Chilly Powder; 1/8 Tsp Asafoetida (Hing); 1/4 Tsp Salt; 1 Tbsp Oil; As Required Water; 1 Tbsp Chickpeas; As Required Water

10 mins Cooking Time

2 Servings

Diversity score

Sources of Calories

Protein 8%

Carbs 36%

Fats 57%

Tiffin Recipe

One Pot Recipe

Super Grains

Lactose Free

No Added Sugar

Up your protein - 6% game with this zero trans fat, lactose free, no dairy, no added sugar and super grains upma recipe that is perfect for beginners and masterchefs. The popular vegetarian and vegan international recipe is a perfect mid morning, evening or lunch snacks dish.

Ingredients

For Oats Bowl

2.5 Tbsp Oats
3 Tbsp Chopped Tomato
2 Tbsp Chopped Onion
2 Tsp Chopped Coriander Leaves
1/8 Tsp Grated Ginger
1/8 Tsp Grated Garlic
1/4 Tsp Cumin Seeds (Jeera)
1/8 Tsp Chole Masala
1/4 Tsp Red Chilly Powder
1/8 Tsp Asafoetida (Hing)
1/4 Tsp Salt
1 Tbsp Oil
As Required Water

For Chole Soaked Overnight & Boiled

1 Tbsp Chickpeas
As Required Water

Method

Pre Preparation

Step 1
Soak and boil chole
Step 2
Make puree of chopped tomato

Preparation

Step 1
In a pan, heat oil, now add jeera, hing, grated ginger, chopped garlic, onion, tomato puree and saute all ingredients for 2 minutes
Step 2
Now add red chilly powder, chole masala, salt and mix all ingredients well
Step 3
Now add cooked chole, oats, water, cover and cook for 2 minutes
Step 4
Garnish with chopped coriander leaves and serve hot

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Allergies

Food Additives

Gluten (Wheat, Oats, Rye, Barley)

Garlic

Mustard

Black Pepper

Tomato

Asafoetida (Hing)

Turmeric

Red Chilli

Chickpea Flour (Besan)

NUTRITION FACTS

Approximate values

Serving Size Medium Bowl(90gm)

Amount Per ServingCalories
kcal

115

% Daily Value ^*

Total Carbohydrate 10gm 3.5%

Dietary Fiber 2gm 5.4%

Protein 2gm 4.9%

Total Fat 7gm 9.5%

^*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)