Oats Upma Recipe

Oats are known for their health benefits because of its dietary fibers, iron and cholesterol reducing agents. Oats upma is a fusion of western and Indian ingredients, which combines all health benefits of oats, fresh vegetables and Indian spices. This south Indian recipe of upma prepares a healthy dish that is suitable to be served to kids as well as heart and diabetic patients.

Cooking Time: 20 minutes

Serves: 2 servings

Ingredients:

1 cup Rolled Oats

1/2 teaspoon Mustard Seeds

1/2 teaspoon Cumin Seeds

1 teaspoon Chana Dal (optional)

2 sprigs Curry Leaves

1 medium Onion, finely chopped

1 Green Chilli, chopped

1/4 cup finely chopped Carrot

1/4 cup finely chopped Capsicum

1 Tomato, finely chopped

5-6 fried Cashew Nuts (optional)

2 tablespoons chopped Coriander Leaves

Salt

2 tablespoons Cooking Oil or Ghee (clarified butter)

2 cups Hot Water

Directions:

1. Roast oats in a pan or kadai until they change from white to light brown. Transfer them in a plate and keep aside.
2. Heat 2 tablespoons oil in a same kadai or pan. Add mustard seeds and cumin seeds. When seeds begin to pop, add chana dal and curry leaves. Sauté until dal turns light brown for approx. 1 minute. Add chopped onion and chopped green chillies, sauté until onion becomes translucent.
3. Add chopped carrot, chopped capsicum and chopped tomatoes, sprinkle salt over it and cook for 2-3 minutes.
4. Add and mix roasted oats and cook for a minute.
5. Add 2 cups hot water and stir for a minute.
6. When it starts to boil, cover with a lid and cook over medium flame.
7. Cook until water is absorbed and oats are cooked thoroughly for approx. 7-8 minutes.
8. Add chopped coriander leaves and cashew nuts and mix well.
9. Turn off flame and transfer healthy oats upma to a serving bowl.

Tips and Variations:

• If you are using steel cut oats, then add 2½-3 cups water because they take more time to cook.
• You can add vegetables like beans, green peas etc. to make it even healthier.
• If you are preparing it for heart patient, use very little amount of oil or ghee and use cholesterol free butter.

Taste: Salty and mild spicy taste of spices, vegetables and oats.

Serving Ideas: Serve this healthy upma with tea in the morning for breakfast or as afternoon snack. It is a perfect healthy snack that can be packed in kid’s lunch box.