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Oats Upma
Sarapan • Malaysia
How to Make Oats Upma (Traditional & Healthy Version)
Oats Upma is a wholesome vegetarian breakfast dish, beloved in Malaysia’s multicultural households for its nourishing qualities and quick preparation. Traditionally inspired by South Indian cuisine, Malaysian versions of Oats Upma often feature local ingredients such as pandan leaves, curry leaves, and fresh vegetables, reflecting the country’s vibrant culinary diversity. The dish is both hearty and light, making it a popular option for those seeking a healthy, satisfying start to the day. In Malaysia, Oats Upma is enjoyed by families from various backgrounds, often adapted to suit local tastes and available produce. The inclusion of oats brings a modern twist to the classic upma, replacing semolina with a whole grain option. This recipe celebrates the harmony of flavors – aromatic spices, gentle heat from chilies, and the unique fragrance of lemongrass and pandan. It’s a perfect example of how Malaysian cuisine embraces influences and ingredients to create nourishing, tasty meals that fit contemporary health-conscious lifestyles.
Bahan-bahan(untuk 1 medium bowl per serving)
- 1 cup Rolled oats (Oatmeal kasar)
- 1/2 cup Carrot (Diced)
- 1 small Onion (Chopped)
- 1/4 cup Green peas
- 1 Pandan leaf (Knot for fragrance) - pilihan
- 8-10 Curry leaves (Daun kari)
- 1 stalk Lemongrass (Smashed) - pilihan
- 1/2 tsp Mustard seeds (Bijian sawi)
- 1 Green chili (Sliced)
- 1/2 tsp Salt
- 1 tbsp Olive oil (Minyak zaitun)
- 1 cup Water
- 2 tbsp Fresh coriander (Daun ketumbar, chopped) - pilihan
Arahan
- 1
Dry roast the rolled oats in a pan over medium heat until lightly golden and aromatic. Set aside.
5 minutes
Roasting enhances the nutty flavor and prevents stickiness.
- 2
Heat olive oil in a non-stick pan. Add mustard seeds and let them splutter, then add curry leaves, lemongrass, pandan leaf, and green chili.
3 minutes
Adding spices to hot oil releases essential flavors.
- 3
Add chopped onions and sauté until translucent. Stir in carrots and green peas, cooking until vegetables are tender.
5 minutes
Cut vegetables uniformly for even cooking.
- 4
Pour in water and salt. Bring to a gentle simmer, then add the roasted oats.
3 minutes
Add oats slowly to prevent lumps forming.
Kenapa hidangan ini sihat
This dish is a healthy choice thanks to its high fiber content, low fat profile, and nutrient-dense vegetables. Oats help regulate cholesterol and blood sugar, making Oats Upma ideal for weight management and diabetic diets. Using olive oil and plenty of vegetables further boosts its health benefits, aligning with Malaysia’s wellness-conscious culinary trends.
Oats Upma is rich in complex carbohydrates from rolled oats, providing sustained energy for busy mornings. It contains dietary fiber, vitamins A and C from carrots and peas, and essential minerals like iron and magnesium. Olive oil supplies heart-healthy fats, while coriander adds antioxidants. The recipe is low in saturated fat and cholesterol, suitable for a balanced diet.
Petua
- 💡Tip 1: Always roast oats for better flavor and texture.
- 💡Tip 2: Use fresh pandan and lemongrass for authentic aroma.
- 💡Tip 3: Add more vegetables for a colorful, nutrient-rich upma.
Penyimpanan & hidangan
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stove or in a microwave, adding a splash of water to restore moisture.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 190.0 kcal |
