Oil-Free Oats / Samba Rava Upma
Serving: ½ cup cooked (1 serving)
Ingredients (Adjusted)
- 1–2 tbsp grated carrot
- 2 tbsp capsicum (chopped)
- 2 tbsp onion (chopped)
- ½ inch ginger (finely chopped)
- ½ green chilli (slit)
- ¼ tsp mustard seeds
- ¼ tsp urad dal
- ½ tsp cumin seeds
- Pinch hing (asafoetida)
- 3–4 curry leaves
- Salt to taste
- ¼ cup oats or ¼ cup samba rava (broken wheat)
- ¾ cup water (approx.)
- Pinch turmeric
Method (Oil-Free)
- Dry roast oats / samba rava for 2–3 minutes. Keep aside.
- Heat a non-stick pan and add a little water (instead of oil).
- Add mustard seeds and let them splutter.
- Add urad dal, cumin seeds, hing, curry leaves, ginger, onion, and green chilli.
- Sauté using small splashes of water.
- Add turmeric and salt.
- Pour water (about 3× the oats/rava quantity) and bring to a boil.
- Add roasted oats / samba rava and mix well.
- Add carrot and capsicum, cook until soft.
- Serve hot.
Calories (Approx.)
- Oats Version (½ cup serving)
- Oats (¼ cup): ~75–80 kcal
- Vegetables: ~25 kcal
- Total: ~100–105 kcal
- Samba Rava Version (½ cup serving)
- Broken wheat (¼ cup): ~85–90 kcal
- Vegetables: ~25 kcal
- Total: ~110–115 kcal
Key Points
- Completely oil-free & low-calorie
- Lower insulin spike than regular rawa (semolina)
- High fiber → keeps you full longer
- No peas used
Serving Recommendation:
- Pair with any chutney of your choice or have it plain
- This is a carb-based meal, so always add a protein source:
- Egg white omelette
- Protein shake
- Any lean protein
- Typically served for breakfast or lunch — never carbs alone