Vegetable Oats Upma Recipe for Diabetes

Last updated on July 17th, 2024>

Vegetable Oats Upma To Kickoff Your Day (But Not Your Blood Sugar!)

15 Mins   |   211 Kcal   |   Serves 2

Vegetable Oats Upma is a nutritious Indian breakfast dish made by cooking oats with a variety of vegetables, spices, and seasonings. It is a healthier variation of the traditional South Indian upma, which is typically made with semolina (rava). The dish usually includes ingredients such as carrots, peas, beans, onions, mustard seeds, curry leaves, and sometimes nuts, all sautéed and mixed with oats to create a savoury and wholesome meal.

Nutritional Information

6g Protein  |  8 g carbs  |  32g Fats  |  1g Fiber

About the Recipe

Typical Serving Portion: 1

Vegetable Oats Upma is a delightful and nutritious twist on the traditional South Indian upma. This wholesome dish combines the goodness of oats with a medley of fresh vegetables, making it a perfect choice for a healthy breakfast or a light meal. It’s quick and easy to prepare, offering a flavorful way to start your day with a boost of fiber, vitamins, and minerals. The aromatic blend of spices, such as mustard seeds, curry leaves, and green chilies, enhances the taste, while the addition of vegetables like carrots, peas, and beans adds color and texture. Ideal for those looking for a heart-healthy and diabetic-friendly option, Vegetable Oats Upma is both satisfying and nourishing.

Ingredients

• Mixed vegetables of choice
• Ghee
• Jeera
• Oats
• Water
• Salt
• Red chilli

Method of Preparation

Step – 1

Add some fat in a pan, and very little ghee is to be used. Add jeera.

Step – 2

Add all veggies you want: We used diced carrot, peas and peanuts – you can perhaps boil peas/carrot if you don’t like your oats crunchy. People typically add carrots, peas, beans, onions, mustard seeds and some nuts to their vegetable oats upma.

Step – 3

Add oats, add water (a lot of water as oats absorbs water a lot).

Step – 4

Add some masala & salt – We personally prefer adding homemade garam masala and some red chili but you can do it according to your preference.

Step – 5

Cover the pan and let it cook on a low flame for about 5-7 minutes, stirring occasionally to prevent the oats from sticking to the pan. Ensure that the oats are cooked thoroughly and the vegetables are tender.

Step – 6

Once the oats and vegetables are fully cooked and the water has been absorbed, turn off the heat. Garnish with freshly chopped coriander leaves and a squeeze of lemon juice for added freshness. Serve hot, and enjoy your healthy and flavorful Vegetable Oats Upma.