Tuesday, July 8, 2014

Masala Oats Upma ~ Curried Oats ~ Protein Packed

Masala Oats Upma ~ Curried Oats ~ Protein Packed
Oats is definitely an acquired taste, not something that I was used to growing up. During my routine visit to Doctor she did reinforce asking me to eat more Oats, especially steel cut. I have tried eating Oats with fruit, yogurt, just plain. I could not get used to the taste and the glutton after taste. So I had to Indianize Oats and was inspired by an Indian cooking show. Today's recipe is customized to be protein rich, you can create your own version with many of your pantry staples.
Ingredients
1 cup Steel cut Oats ~ Soaked for about  a minimu 30 min( I did soak them in the morning for use in the night)
1/2 cup Blanced Almonds
1/2 cup Sprouted Channa
1/2 cup Sprouted whole Urad dal
(You can add any sprouts of your choice)
1/2 cup finely chopped onions
1/2 cup Tomato diced
1/2 mixed greens ( Cilantro, Spinach, Methi, Kale what ever greens you have at home)
Couple of sprigs of Mint (optional)
1/2 cup Roasted unsalted peanuts finely chopped for garnish

1 Tbsp Jeera (Cumin)
1 Tbsp Mustard seeds
1 Tbsp Urad dal
1/2 Tbsp finely chopped green chilies ( adjust according to your taste)
1 Tbsp finely chopped Garlic
1 Tbsp Garam Masala
1 Tbsp Jeera Powder
1 Tbsp Dhania Powder
1 Tbsp Tumeric
10 ~ 15 Curry leaves
1/4 Tspn Sugar
juice of one medium sized lemon
Salt according to taste
1 Tbsp of Olive oil

Process
1. Heat tbsp of oil in a pan, add cumin, mustard, urad dal
2. When mustard seeds begin to pop add ginger, green chilies, curry leaves, mint and tumeric
3.  Saute for a minute and then add sprouted beans and 1/4 cup of water a pinch of salt and allow to cook covered for about a minute or two
4. Add onions, greens to sprouts and mix well, fry till onions turn translucent
5. Drain Oats completely and add the above mixture
6. Add Cumin, Garam masala and Dhania powder
7. Add pinch of paprika or chili powder and adjust for salt
8. Add chopped tomatoes and almonds
9. Now add sugar and lemon juice mix well  and cook covered for about a minute or two

Remove from heat and garnish with crushed roasted peanuts and corriander and serve hot

Upma can be relished with raita or ketchup. Best eaten when hot
Oats definitely keep you full for a long and curb your hunger pangs. The fact that its filled with protein, fiber and is less on calories, this recipe is a sure keeper. I guarantee even the worst of Oats critics will ask for extra serving once they taste the curried version.

6 comments:

kitchen queen said...

yummy healthy and nutritious oats upma.

Anonymous said...

yummy healthy and nutritious oats upma.

Angie Schneider said...

Looks very very tasty!

nandoos Kitchen said...

healthy, nutritious upma.. will try this soon..

Archana Paramesh said...

I have a huge bag of regular old fashioned oats. Will it be ok If I soak them and follow the same procedure?

Sreelu said...

Archana, I think it should be fine. Whole point of pre-soaking is to avoid adding water when cooking.

 
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