Vegetable Oats Upma

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15 mins Cooking Time
1 Serving
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 7%
Carbs 35%
Fats 58%
Lactose Free
Super Grains
No Added Sugar

This lactose free, no dairy, no added sugar and super grains upma recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan kerala recipe is a perfect breakfast, mid morning or evening snacks dish. The savoury and flavorful recipe provides a boost of total fiber to your daily meals and makes it more nutritionally diverse.

Ingredients

  • 3.7 Tbsp Oats
  • 2 Chopped Tbsp Onion, big
  • 1 Chopped Tbsp Tomato
  • 1 Chopped Tsp Green Chilli
  • 1/4 Tsp Rai
  • 1/4 Tsp Salt
  • 1 Tsp Oil
  • 35 ml Water

Method

Preparation
  • Step 1

    Heat a kadhai, and add oil

  • Step 2

    Add rai and let it crackle

  • Step 3

    Then, add chopped onion, chopped tomato, salt and chopped green chilli

  • Step 4

    Saute all the ingredients well

  • Step 5

    Add oats, required amount of water and stir well

  • Step 6

    Serve hot

twist
Healthy Twist

To Improve Bone Health, Add a Tsp of Calcium Rich White Sesame Seeds

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NUTRITION FACTS
Approximate values
Serving Size Medium Bowl(90gm)
Amount Per ServingCalories

kcal

126
% Daily Value *
Total Carbohydrate 10gm 3.8%
Dietary Fiber 1gm 3.9%
Protein 2gm 4.6%
Total Fat 8gm 10.6%

*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)

workout

How long would it take burn 126 kcals ?

  • Walking (3 mph ) 36 minutes
  • Running (6 mph ) 21 minutes
  • Bicycling 17 minutes

Values estimated based on person weighing 60 kgs.

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