Description
South Indian-style healthy breakfast stir-fry preventing rapid blood sugar spikes (low GI), frying oatmeal in little spice oil, steam-simmering with veg and little water.
Restaurants serving Oats Upma (High-Fiber Oatmeal Stir-fry)
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We are researching restaurants that serve this dish.
On this site you can check dictionary details and, later, places to buy or eat related items.
The Recipe section below is a general reference, not a recipe from the listed shops.
Recipe
Ingredients
- Oatmeal
- Onion
- Carrot
- Green beans
- Mustard seeds
- Urad Dal
- Curry leaves
- Lemon
Instructions
- [For
- Servings/Ingredients] 100g oatmeal (rolled oats), 1/
- minced onion, 50g total finely cubed carrots/green beans,
- green chili, 1/
- tsp mustard seeds,
- tsp Urad Dal,
- curry leaves,
- tsp oil (or coconut oil),
- tsp lemon juice, salt, 100ml water, cilantro.
- First, dry-roast oatmeal in pan without oil 2-
- mins until savory wheat smell rises, remove to plate (*This process prevents wheat-unique stickiness, making crumbly texture).
- Heat diet-reduced
- tsp oil (or coconut oil) in same pan, pop mustard seeds.
- Add Urad Dal (split black gram) frying until light brown embedding crispy texture in oil, transfer refreshing aroma with green chilies/curry leaves.
- Add minced onions and veg (carrots/green beans), sprinkle salt frying until veg tenderize.
- Return dry-roasted oatmeal to pan, loosely mixing with spice-entwined veg.
- Pour water (~100ml) as if sprinkling overall, immediately cover steam-baking on low ~
- mins.
- Open lid, when oatmeal absorbs moisture plumping up into crumbly fried-rice-like state, remove from heat.
- Squeeze lemon juice tight, scatter cilantro to finish. Spice/herb aromas sublimate oatmeal into perfect 'meal'—diet food with outstanding satiety.
Learn more Spice, substitutes, tips
Key spices
Mustard seeds、Curry leaves、Green chili
Substitutes at Japanese supermarkets
Bulgur (cracked wheat) (as low-GI grain sub for oatmeal)
Pairing
Plain hot water、Unsweetened herbal tea、Yogurt
Trivia
[Hardcore] 'Upma' is originally a South Indian staple breakfast made of Rava (semolina), but being refined wheat it's high-carb/unsuitable for diet. Thus, modern health-conscious Indians demonically modified it completely replacing with 'oatmeal'. Exact opposite of Western style boiling sweet with milk, this approach eating it as 'hearty savory dish' with spices/saltiness is the ultimate hack enabling even oatmeal-haters to eat it daily.
Eating tips & etiquette
[Unique Eating] Top plated Oats Upma with zero-lipid 'Tomato/Cucumber Kachumber (diced salad)', shoveling in while adding texture contrast and enzymes!
Allergen
None (No wheat if oatmeal is certified gluten-free)