1 cup Instant Oats (Oatmeal) or (rolled oats) (or as prescribed in the diet plan)
1/4 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 teaspoon Ginger, grated
1 Green Chilli, chopped
5 to 6 Curry leaves, finely chopped
1/4 cup Tomatoes, finely chopped
1/4 teaspoon Turmeric powder (Haldi)
1/2 teaspoon Mustard seeds
1 teaspoon White Urad Dal (Split)
1 Dry red chilli, halved
1 teaspoon Cooking oil or Desi Ghee
Salt, to taste
Coriander (Dhania) Leaves, few, chopped
Fresh coconut, grated (for garnish)
How to make Vegetable Oats Upma Recipe?
To begin making the Vegetable Oats Upma Recipe, in a heavy bottomed pan; dry roast the rolled oats until it gets a roasted aroma and also turns lightly crisp.
Once roasted, transfer the roasted oats to another bowl and allow it to cool.
Heat the oil/desi ghee (1 teaspoon) in the same heavy bottomed pan; add the red chillies, mustard seeds, urad dal. Allow the mustard seeds to crackle and allow the red chilli and the urad dal to roast and turn a little brown.
At this stage, add the onion, green chillies, ginger and curry leaves and saute till they become soft.
Add in the turmeric powder, salt, steamed vegetables and tomatoes and saute it for about half a minute.
Finally, add the oats and stir well so that all the ingredients get well combined. Cover the pan, turn the heat to low and allow it to steam for a few minutes in the heat.
The water released from the tomatoes is enough to cook the oats. Add a few drops of warm water if needed (not too much as the oats will get soggy).
Garnish with coriander leaves and freshly grated coconut.
Serve Vegetable Oats Upma along with Mint Chutney for a healthy breakfast.
