11 Low-Calorie Indian Meals Ready in Minutes

5. Oats Upma — Whole Grains, South-Style Speed

Turn pantry oats into a savory upma in about 10 minutes. Lightly roast rolled oats, then cook them with mustard seeds, curry leaves, chopped vegetables, and a splash of stock for flavor. Approximate calories: 200–240 kcal per serving. This dish is made with low-cal veg such as carrots, peas and beans, giving volume and fiber while keeping calories modest. Oats upma is especially useful when you want the comfort of upma but prefer whole grains over semolina. Quick method: roast oats for a minute, sauté aromatics in a teaspoon of oil, add vegetables and water, then stir in oats until cooked. Pro tip: Use vegetable stock instead of oil-heavy finishes and add a squeeze of lemon to brighten the dish. Regional note: Inspired by South-Indian upma but adapted for whole grains common in modern kitchens. Image filename suggestion: oats-upma.jpg. Alt text: "Oats upma in a bowl with curry leaves garnish."