OATS VEGETABLE MASALA UPMA
I am back from my week-long road trip to Pittsburg, Niagara Falls, and New York. The babies managed the trip very well and they actually enjoyed the water spraying on their faces at the falls. This is our first long trip with the babies, a tedious one with the packing and unpacking but we did enjoy it, especially my in-laws.
The thing with oats is you either like it or you don’t. Some of my family members still wrinkle their noses when I say that I prepare a couple of Indian recipes with oats. Today when I was mentioning to my mil that I am planning to prepare upma with oats, the first thing she asked was “will it not be too mushy, how are you eating that stuff” but when both my father-in-law and mother-in-law tasted this upma they seemed to like it. I usually toast the oats in a pan or in the microwave until they are all toasty and while cooking, I will usually stir the oats just once until everything is mixed and let it cook under low-to-medium flame. This way the oats is whole and doesn’t turn mushy…well if you like the upma to be a little mushy, you can go ahead and add a little water and keep stirring it just as with any other upma.
1. Rolled oats, 1 cup.
2. Onion, medium size, 1.
3. Roma tomato, 1.
4. Green chilies, 2.
5. Mixture of chopped vegetables like carrot, green beans, capsicum, cauliflower, green peas, 1 cup. (I have used red bell pepper, carrot, and green peas)
6. Ginger-garlic paste, 1 teaspoon.
7. Chili powder, 1 to ½ teaspoon depending upon preferred spice level.
8. Mustard seeds, ½ teaspoon.
9. Cinnamon, a small stick.
10. Bay leaf, 1.
11. Fennel seeds, ¼ teaspoon.
12. Clove, 2.
13. Curry leaves, 3-4.
14. Chopped cilantro for garnishing.
15. Salt as per taste.
Dry roast the oats under low-to-medium flame for 5-7 minutes and let it cool. Chop the onion and tomato and slit the green chilies into 2. Heat a thick-bottomed pan with a tablespoon of oil. When the oil is hot, add the mustard seeds and let it splutter. Then add the cinnamon stick, bay leaf, cloves, and fennel seeds and fry for a few seconds. Add the chopped onions now and sauté for a few minutes until the onions are tender. Then add the chopped tomatoes along with the green chilies, curry leaves, and salt and keep sautéing until everything is well blended. Add the chopped mixed vegetables along with chili powder and keep frying under low flame for 2-3 minutes until the chili powder loses its raw smell. Add 2 cups of water now and let it come to a boil. Once the water starts to boil, reduce the flame and add the oats. Mix everything once and cook closed for10 minutes under low-to-medium flame. Do not stir in between, this helps the oats from getting too mushy. Garnish with chopped cilantro once the upma turns dry and the vegetables have been cooked and serve hot with pickle.
Cooking and trying out new recipes is my passion. I come from a family with where type 2 diabetes is very common and we have lost many loved one due to complications of this disease. This blog is my humble attempt to create low-carb and healthy dishes and well as healthy lifestyle tips suitable for diabetics. This blog is to prove that healthy, primarily diabetic-friendly foods, can be tasty as well. Kuhapriyai @ Gita