OATS VEGITABLE MASALA UPMA

OATS VEGETABLE UPMA FOR DIABETICS

Oats also best for diabetic patients.It controls sugar levels.   

source:google//

INGREDIENTS:

• Rolled oats, 1 cup.

• Onion, medium size, 1.

• Roma tomato, 1.

• Green chilies, 2.

• Mixture of chopped vegetables like carrot, green beans, capsicum, cauliflower, green peas, 1 cup. (I have used red bell pepper, carrot, and green peas)

• Ginger-garlic paste, 1 teaspoon.

• Chili powder, 1 to ½ teaspoon depending upon preferred spice level.

• Mustard seeds, ½ teaspoon.

• Cinnamon, a small stick.

• Bay leaf, 1.

• Fennel seeds, ¼ teaspoon.

• Clove, 2.

• Curry leaves, 3-4.

• Chopped cilantro for garnishing.

• Salt as per taste.

PREPARATION:

• 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.