OATS UTTAPAM

Name: Oats Uttapam
Prep time: 25 min
Cook time: 25 min
Ingredients: ½ cup Brown rice; 1½ cup Oats; ¼ cup Urad Dal; ¼ cup Split green gram dal with skin (chilkewali moong dal); 1½ tsp Methi seeds; Finely chopped onion; ¼ cup Finely chopped / grated carrot; ¼ cup Finely chopped capsicum; ¼ cup Finely chopped tomato; 2-3 Green chilies; 1 tsp Grated ginger; 3-4 tsp Pav Bhaji masala; 1 tsp Oil-for each uttapam

Nutrition with Vibha

March 25, 2025

super easy

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Oats Uttapam

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Prep Time 25

Cook Time 25

Course Brunch|dinner|lunch|Snacks

Servings 4

Calories 400 kcal

Ingredients

½ cup Brown rice
1½ cup Oats
¼ cup Urad Dal
¼ cup Split green gram dal with skin (chilkewali moong dal)
1½ tsp Methi seeds
Finely chopped onion
¼ cup Finely chopped / grated carrot
¼ cup Finely chopped capsicum
¼ cup Finely chopped tomato
2-3 Green chilies
1 tsp Grated ginger
3-4 tsp Pav Bhaji masala
1 tsp Oil-for each uttapam

Instructions

Soak rice, urad dal, whole green moong and methi seeds for 4 to 5 hours
Add oats to the mixture keep for 15 to 20 minutes
Mix in the chopped onions, carrots, capsicum, tomato, green chillies, ginger and salt to taste
Heat a non stick tawa or pan, pour a little spoon of the mixture and spread gently to a moderately thick uttappam
Sprinkle pav bhaji masala on top of the uttapam
Drizzle some oil on the sides, cover and cook for a while
Turn over the uttapam and cook again till golden or done
Repeat with the remaining batter
Serve hot with chutney of your choice, spiced curds or ketchup
You can add green leafy vegetables, coriander leaves, grated cabbage, etc. To the batter if you desire
Instead of pav bhaji masala you can sprinkle molagapodi or south indian (gunpowder) chutney on the uttapam

Notes

Highlights:

Oats and Brown rice are a healthy source of carbohydrates and fibre
Moong dal and urad dal contains high levels of protein and folates.
Soluble fibre in fenugreek seeds (trigonella foenum graecum) helps reduce blood sugar by slowing carbohydrate digestion and absorption.

NUTRIENT VALUES PER SERVING

Energy	400 kcal
Carbohydrate	62 g
Protein	11 g
Fat	6 g
Calcium	34.6 mg
Iron	0.9 mg
Total Fiber	6.1 g
Soluble Fiber	1.6g

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Ms. Vibha Hasija

Contributor

MSc (Foods, Nutrition and Dietetics);
P.G. Diploma in Dietetics and Applied Nutrition;
Registered Dietitian

A strong believer in the power of preventive and therapeutic nutrition, the role of holistic healing and the integration of Body, Mind and the Soul, Ms. Vibha Hasija is an academician (Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan, University of Mumbai) since 23 years. An expert in Clinical Nutrition and Dietetics and Nutritional Meal Planning, she is known for her powerful and highly effective teaching techniques in the field of Nutrition and Dietetics. She believes firmly in that – All changes happen first in the mind and this has been the guiding principle in her life as well as in applications in the field of Nutrition. Vibha has worked with her mentees in researching and creating Nutrition Communication Solutions and Educational Aids in the field of Clinical Nutrition which has won multiple awards including a National Award for Excellence in Innovation in Clinical Nutrition. She is a resource person for academic nutritional events and for talks on Health and Well Being. Associated with the Registered Dietitian Board of the Indian Dietetic Association as well as part of the executive committee of the Indian Association of Parenteral and Enteral Nutrition (Mumbai Chapter), she drives various nutrition education initiatives. An ardent poet and a prolific writer, she works to create a Health Mindset and make good health, good nutrition and lifestyle a human value. Through her Blog – Nutrition with Vibha, she is involved in making a positive difference to the nutritional and lifestyle choices of the community. With her mind on the multifaceted and multidisciplinary aspects of health and life, she brings her unique ideas to create a wave of Holistic Dietetic Choices. Through her unmistakable communication style of words and verses blended with evidence-based research, practicality and spiritual wisdom she dedicates herself to bettering the health of our Nation

Dr. Anuradha Mitra

Associate

MSc (Foods, Nutrition and Dietetics);
Ph. D (Foods, Nutrition and Dietetics).

Dr. Anuradha Mitra (Head of the Department of Foods, Nutrition and Dietetics, College of Home Science, Nirmala Niketan) holds more than three decades of experience in the field of Foods, Nutrition and Dietetics both as an academician as well as in the field of Community Nutrition. She has been the Chairperson of the Adhoc Board of Studies of Home Science and the Research Recognition Committee of the University of Mumbai and is highly appreciated as a wonderful and wise teacher who opens up minds to the varied aspects of Nutrition and builds up a desire in her students to better the community with their contributions at the grassroot level especially to the vulnerable and marginalized. Her pioneering work in the field of Adolescent Nutrition as part of her Doctoral Thesis, wherein she has made a detailed study of over 2000 adolescent girls in Mumbai has won the Mumbai University Gold Medal for exemplary research in ‘Avishkar’, the Inter-university Research Fest.

Her special passion and forte lies in Product development; creative recipes that are a blend of the delicious, and the nourishing… Her unique recipe conceptions, adaptations and innovations have made her a sought-out expert by various top brands like Kelloggs, Tata’s Heinz and so on as well as by Government Organisations like Integrated Child Development Services (ICDS) for the underprivileged. Along with being a resource person for academic events she has presented papers both at national and international level, and judged a number of Recipe competitions.

Dr. Anuradha Mitra enriches this venture with her special magic of being able to formulate recipes for the varied needs of individuals, keeping in mind the nutritional requirements, albeit laced with her special practical approach and her own brand of life and nutrition wisdom. She dedicates her expertise to empower the world to revel in the joys of nourishing and love filled cooking. She envisions creating homes with a bustling kitchen where all members of the family fall in love with food that nourishes and rise into good health and nutrition; it is this aim that pushes her to create more treasures of recipes that will both satiate the palate as well as nourish the body.

OATS UTTAPAM