Tips Of The Day

Dietician Sheela Sherawat

Oats Vegetable Upma

A common snack made healthy using fibre rich oats.

Preparation Time: 15 mins

Cooking Time: 20 mins

Makes 4 servings

Ingredients

1 cup quick cooking rolled oats

2 tbsp oil

1 tsp urad dal (split black lentils)

2 tsp mustard seeds ( rai / sarson)

1 1/2 " piece ginger (adrak), chopped

2 green chillies , chopped

8 to 10 curry leaves (kadi patta)

1 onion , chopped

5 to 8 french beans , chopped

1 carrot , chopped

1/4 cup green peas

salt to taste

1/2 cup milk

Method
1. Heat the oil in a kadhai, add the urad dal and saute till the dal turns brown in colour.
2. Add the mustard seeds and when the seeds crackle, add the ginger, green chillies, curry leaves and onions, mix well and saute till the onion turns light brown in colour.
3. Add the beans, carrot and peas, mix well and cook for 2 to 3 minutes.
4. Add the salt, mix well and cook on slow flame till the vegetables are cooked.
5. Add oats, sprinkle some milk and mix well, cover and cook for 3 to 4 minutes.
6. Serve hot.