Oats Vegetable Upma

15 min

Prep (min)

Katoris

🌿

Vegetarian

Nutrient Information — per 1 Katori

287 Kcal

Energy (kcal)

9.5 g

Protein

40.6 g

Carbohydrate

9.3 g

Total Fats

Amount per diet plan: 1.5 Katori at one time

Ingredients

1.5 cups Rolled oats

1/3 cup Fresh peas, shelled

3/4 cup Beans, finely chopped

1 medium Green capsicum, finely chopped

1.5 small Tomatoes, finely chopped

2 tsp Black gram dal (dhuli urad dal)

2 sprigs Curry leaves

2 Green chillies, finely chopped (optional)

3 tsp Groundnut oil

2 cups Water

2 sprigs Coriander leaves, finely chopped for garnish

1/2 tsp Mustard seeds (sarso/rai)

1/8 tsp Asafoetida (hing)

Use minimal Amount of salt

Method of Preparation

Wash the vegetables thoroughly, chop them and shell the peas.

In a karahi/pan, heat the oil and add mustard seeds. Let them splutter.

Add asafoetida (hing) and black gram dal. Stir for a few seconds until golden brown. Then, add curry leaves and chopped green chillies.

After a few seconds, add the chopped tomatoes and cook on low heat until soft. Then, add peas and chopped beans. Saute for 2-3 minutes.

Add water, salt and bring the mixture to a boil.

Add oats and capsicum and let it simmer on low flame for 8-10 minutes, stirring occasionally. Shut off the flame and cover.

Serve hot, garnished with coriander leaves and lemon juice to taste (optional).