Healthy & Wholesome Vegetable Oats UpmaVeg
Start your day right with a wholesome and nutritious Oats Upma! This healthy breakfast recipe combines rolled oats with a medley of fresh vegetables, aromatic spices, and protein-packed dals. It is a perfect, fiber-rich meal for weight management that is as delicious as it is easy to prepare. Whether you're looking for a quick morning fix or a balanced lunchbox option, this savory dish delivers great taste and energy. Enjoy it plain or paired with a flavorful chutney!
Ingredients
Main Ingredients:
2 cups Oats
1 cup Beans
1 large Carrot (finely chopped)
1 large Onion (finely chopped)
1 large Tomato (finely chopped)
1 cup Green Peas
Tempering and Spices:
1 tbsp Oil
1 tsp Bengal Gram (Chana Dal)
1 tsp Black Gram (Urad Dal)
1 tsp Mustard Seeds
1 tsp Cumin Seeds
1 tsp Asafoetida Powder (Hing)
4 piece Green Chilli (chopped)
1 tsp Turmeric Powder
1 piece Ginger (finely chopped)
1 tsp Salt
Extras & Garnishing:
small Curry Leaves
1 cup Water
as needed Lemon Juice
small Roasted Peanuts
few Coriander Leaves (chopped)
Instructions
1
Heat 1 1/2 tablespoons of oil in a wide pan or kadai. Add the chana dal, urad dal, mustard seeds, and cumin seeds. Once the mustard seeds begin to crackle, stir in the asafoetida (hing).
2
Add the finely chopped onions, slit green chillies, chopped ginger, and curry leaves. Sauté everything for about 30 seconds over a medium-low flame.
3
Add the finely chopped beans and carrots to the pan. Cook for a few minutes until they begin to soften. Next, stir in the chopped tomatoes and the pre-cooked peas, mixing everything well.
4
Add the turmeric powder and 1 teaspoon of salt to the vegetable mixture, tossing it well to combine the flavors.
5
Stir in the 2 cups of rolled oats, ensuring they are well-coated with the vegetable and spice mixture.
6
Gradually add water in small intervals to the pan to cook the oats, mixing after each addition. Check the seasoning at this stage and add an additional 1/2 teaspoon of salt if needed.
7
Reduce the flame to low, cover the pan with a lid, and allow the upma to cook for about 5 minutes. If you prefer a softer consistency, you can add a little more water and steam for an extra 3 to 4 minutes.
8
Once the oats are cooked to your desired texture, finish by squeezing in a few drops of lemon juice (optional). Stir in the roasted peanuts and garnish with freshly chopped coriander leaves. Serve hot as is, or pair it with coconut or coriander chutney.
Nutrition Facts
3 servings per recipe
