How to make Oatmeal (Oats) Upma (South Beach Diet)

By vivek007

For people looking for a low-carb breakfast Upma made with Oats can be a good choice. Oats have a lot of bran which is fiber and this makes you feel full while digestion takes longer. The Glycemic index of Oats is 70. Low glycemic index foods satisfy your hunger for long and minimize your food cravings. Oats also help lower your cholesterol.

Things You'll Need

For Serving 4 people

Quacker Oats (traditional not instant) - 3cups
Sour curds (low fat) - ½ cup
Water - ½ cup
Green chilies - 6
Chopped coriander - 2 tbsp
Lime juice - 1 tbsp
Roasted peanuts
Canola or Olive Oil as required
Salt to taste

For tempering

Chana dal - 1 tbsp
Urd dal - 1 tbsp
Rai - 1 tsp
Red chilies (optional) - 1 or 2
Cumin - 1 tsp
Turmeric - ½ tsp
Asafetida (hing) - 1 pinch
Curry leaves - 1 sprig

Steps

Heat oil in a pan add the ingredients for tempering. When the oil starts spattering add chopped green chillies and let them cook for a couple of minutes

Put Quaker Oats in 3 cups of water, drain immediately and put in the pan.

Mix sour curds and water and sprinkle half of it on the oats, add salt to taste, cover and cook for one minute while stirring to prevent the oats from forming lumps

Add the remaining water, roasted peanuts and coriander and cover the pan and cook for one more minute.