Vegetable Oats Upma Recipe
Description:
The Vegetable Oats Upma is a wholesome and nutritious dish that makes for an ideal breakfast or dinner option. It’s packed with the goodness of oats and a variety of vegetables, making it a perfect choice for a diabetic-friendly meal. The mild, flavorful tempering (tadka) enhances the taste, bringing a delightful South Indian touch to this healthy upma. This simple, quick recipe is sure to keep you energized throughout the day while satisfying your hunger with every bite.
Cuisine: South Indian
Course: South Indian Breakfast
Diet: Diabetic Friendly
Ingredients
| Ingredient | Quantity |
|---|---|
| Instant Oats (Oatmeal) (rolled oats) | 1 cup |
| Carrots (Gajjar), diced & steamed | 1/4 cup |
| Green beans (French Beans), chopped & steamed | 1/4 cup |
| Green peas (Matar), steamed | 1/4 cup |
| Onion, finely chopped | 1/4 cup |
| Ginger, grated | 1 teaspoon |
| Green Chilli, chopped | 1 |
| Curry leaves, finely chopped | 5 to 6 leaves |
| Tomatoes, finely chopped | 1/4 cup |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Mustard seeds (Rai/ Kadugu) | 1/2 teaspoon |
| White Urad Dal (Split) | 1 teaspoon |
| Dry Red Chilli, halved | 1 |
| Cashew nuts, roasted in ghee | 1 tablespoon |
| Oil | 1 tablespoon |
| Salt | To taste |
| Coriander (Dhania) leaves, chopped | Few leaves, for garnish |
| Fresh coconut, grated | For garnish |
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes
Serving Size: 2 servings
Instructions
-
Roast the Oats:
Begin by dry roasting the rolled oats in a heavy-bottomed pan until they release a fragrant roasted aroma and become slightly crisp. This will enhance the flavor of the oats. Once roasted, transfer them to a separate bowl and let them cool down. -
Prepare the Tempering (Tadka):
In the same heavy-bottomed pan, heat the oil over medium heat. Add the dry red chili, mustard seeds, and urad dal. Let the mustard seeds crackle and the red chili and urad dal turn a light brown, infusing the oil with their flavors. -
Sauté the Vegetables:
Add the finely chopped onion, green chili, grated ginger, and curry leaves to the pan. Sauté the ingredients for a few minutes, or until the onions soften and turn translucent. This step will help release the aroma of the curry leaves and ginger, creating a wonderful base for the upma. -
Add Spices and Vegetables:
Next, add the turmeric powder, salt, and the steamed vegetables (carrots, green beans, and peas) along with the chopped tomatoes. Sauté for about 30 seconds to allow the vegetables to absorb the spices and flavors. -
Combine the Oats and Vegetables:
Once the vegetables are well mixed with the spices, add the roasted oats into the pan. Stir everything together so that the oats are evenly coated with the vegetable and spice mixture. -
Steam the Oats:
Lower the heat to a simmer and cover the pan with a lid. Allow the oats to steam in the residual heat for a few minutes. The moisture released from the tomatoes will be enough to cook the oats. If you feel the mixture is too dry, add a few drops of warm water (but be careful not to add too much, as this may make the oats soggy). -
Final Touches:
Once the oats are cooked and well-steamed, remove the pan from the heat. Garnish the Vegetable Oats Upma with freshly chopped coriander leaves and grated coconut for an added burst of flavor. -
Serving Suggestions:
Serve your delicious Vegetable Oats Upma hot, ideally paired with a side of Raw Mango Coconut Chutney for a refreshing contrast. This healthy combination makes for a satisfying and nutritious start to your day or a light evening meal.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 kcal |
| Carbohydrates | 32g |
| Protein | 5g |
| Fat | 6g |
| Fiber | 4g |
| Sugars | 5g |
| Sodium | 150mg |
This easy-to-make and flavorful Vegetable Oats Upma is a perfect example of how oats can be transformed into a savory, satisfying meal that’s both healthy and delicious. Enjoy it as part of a balanced diet, and feel free to adjust the vegetable combinations to suit your preferences!
