Oats are known for their health benefits because of its dietary fibers, iron and cholesterol reducing agents. This recipe of upma prepares a healthy dish with the benefits of oats, fresh vegetables and Indian spices and is suitable to be served to heart and diabetic patients.
- 1 cup rolled oats or quick cook oats
- 1 onion
- ¼ cup chopped vegetables (carrot, peas, beans)(optional)
- 2 green chilies (slit) or broken red chili
- ¼ tsp, chopped ginger (optional)
- ¼ tsp mustard seeds
- ¼ tsp cumin seeds
- 1.5 tbsp oil
- ½ tsp chana dal
- ½ tsp urad dal
- 1.5 tbsp. peanuts
- Pinch of turmeric
- Salt to taste
- Lemon juice as needed
- Coriander leaves for garnish
- Grated coconut as desired (optional)
- Add oil to a hot pan, when the oil is hot, add cumin, mustard, dhals. Allow the dhals to turn golden, add curry leaves, green chili and finely chopped vegetables.
- Fry till the onions, vegetables are soft. Add turmeric powder. Cover and cook if needed.
- If you have rolled oats, dry roast oats for about 5 minutes in a wide pan. Set this aside to cool. This is optional but helps to remove the husky smell. While the onions are frying, rinse the oats in a colander under running water, Drain up the entire water.
- Add oats, salt and fry for one to two minutes without burning.
- Sprinkle 3 tbsp. water. Mix. Cover and cook for about 2 minutes.
- Reduce the flame to low, cover and cook for about 5 to 6 minutes. Stirring occasionally till fully cooked.
- If needed you can sprinkle little more water, if you want it to be mushy.
- Add grated coconut, coriander leaves and lemon juice. Mix and serve.