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Oats and Elimuukku Upma
  • Serving Size 1 Medium Cup (200 g)
  • Calories207.7 kcal
  • Carbs28.5 g (114.0 kcal)
  • Protein6.5 g (26.2 kcal)
  • Fats7.5 g (67.5 kcal)

Oats and Elimuukku Upma recipe

Oats and Elimuukku Upma/Oats and lemon upma is a good source of protein, alpha-carotene, phosphorus, magnesium, copper, thiamine, vitamin E, and an excellent source of dietary fiber, vitamin C, vitamin D, beta carotene, selenium. HINT: It helps in improving muscle mass and boosting immunity.

Cooking time: 10 minutes

Serves: 3 persons

Ingredients
Raw oats
100 Grams
Capsicum green
50 Grams
Peas fresh
50 Grams
Lemon juice
1 Table Spoon
Carrot orange
50 Grams
Coriander leaves
10 Grams
Onion big
50 Grams
Turmeric powder
1 Grams
Rice bran oil
1 Table Spoon
Salt
2 Grams
Water
250 Milliliter
Ginger garlic paste
1 Tea Spoon
Red chilli powder
0.5 Tea Spoon
Instructions
1
Washing
Wash the vegetables thoroughly with water.
2
Chopping
Chop the vegetables into dices. Chop coriander. Boil the peas and keep them aside.
3
Roasting oats
Heat a thick bottom pan. Dry roast the oats on a low flame till they become crisp.
4
Sauteeing
Heat oil in a pan add chopped onions. Fry onions until they turn translucent. Add all the other vegetables and saute them for 3-4 minutes. Add all the spices (ginger garlic paste, turmeric, red chili powder, salt). Let it cook for 2- 3 minutes. Now add water to these vegetables and allow them to boil Cover the pan with its lid. On a medium flame simmer and cook this mixture till the veggies are almost done. About 8 to 9 minutes.
5
Cooking
Then add the roasted oats and stir lightly. Add salt as required and stir again. Then cover the pan again with its lid and on a low flame, steam for 7 to 8 minutes. Once done, then add lemon juice and chopped coriander.
6
Serving
Transfer it to a serving bowl, garnished with coriander leaves. Serve hot.
Nutrition Label

Oats and Elimuukku Upma

  • Serving Size1 Medium Cup (200 g)
  • Calories207.7 kcal
  • Carbs28.5 g
  • Fiber6.4 g
  • Sugar2.3 g
  • Protein6.5 g
  • Fat7.5 g
  • Saturated fat1.4 g
  • Mono unsaturated fat2.7 g
  • Poly unsaturated fat2.7 g
  • Cholesterol0.0 mg
  • Sodium276.2 mg

Glycemic Index

30 Low
Low
Medium
High

Low glycemic impact due to fat and fiber slowing carbohydrate absorption.

How to flatten the spike

  • Add a protein source like dal, paneer, or yogurt
  • The fiber content helps moderate blood sugar spikes

Compare & Substitute

NutrientOats and Elimuukku UpmaOats upmaBarley upmaFinger millet upma
Calories207.7 kcal248.1 kcal277.8 kcal231.9 kcal
Carbs28.5 g27.8 g37.1 g28.7 g
Protein6.5 g6.2 g7.7 g4.7 g
Fat7.5 g12.5 g10.9 g10.9 g
Fiber6.4 g6.2 g11 g7 g
Sugar2.3 g2.3 g2.3 g2.4 g
Sodium276.2 mg277.3 mg344.9 mg342.6 mg
Cholesterol0 mg0 mg0 mg0 mg

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