Oats and vegetable upma
In this recipe, we’ve used oats instead for a delicious twist. Urad dal gives the dish a unique flavour.
Chef
Ingredients
160g rolled porridge oats
1 carrot, finely chopped
10 green beans, finely chopped
60g frozen green peas
2 tablespoons vegetable oil
1 teaspoon mustard seeds
2 teaspoons white urad dal (split & skinned black gram)
1 teaspoon cumin seeds
4-5 curry leaves, whole
5cm piece of ginger (30mg), finely chopped
2-3 green chillies, slit open
1 onion, finely chopped
160ml water
1 tablespoon lemon or lime juice
2 tablespoons fresh coriander, finely chopped
2 tablespoons grated coconut (optional)
Method
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Step 1
In a dry frying pan, roast the oats on a medium heat for 2-3 minutes and set aside.
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Step 2
In a separate saucepan, parboil the chopped carrot, green beans and peas for 5 minutes. Drain the vegetables and set aside, discarding the cooking water.
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Step 3
Heat the oil over a medium heat in a large pan. Add the mustard seeds and let them sputter. Add the urad dal, cumin seeds and curry leaves, stirring well.
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Step 4
Add the chopped ginger, chillies and chopped onion. Sauté for 10 minutes, until the onions are cooked.
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Step 5
Add the water and bring to the boil. Add the cooked vegetables and roasted oats. Mix well until all the water is absorbed by the oats. Cover and simmer for 2 minutes until the oats are cooked.
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Step 6
Finally add the lemon juice, coriander and grated coconut (if using) and mix. Pack half the mixture into a bowl and serve by turning upside down onto a plate, then repeat for second portion.
Food facts
The oats are the main source of carbohydrate in this recipe. The value has been provided if you have been trained in insulin adjustment.
This recipe is low in potassium, when following quantities and serving sizes given, so is suitable if you have been advised to reduce the amount of potassium in your diet. It is also low in phosphate; however, does contain some phosphate, mainly provided by the oats, so if you have been prescribed a phosphate binder, take as directed.
This recipe provides a source of protein. If you have been advised to eat more protein, consider having more protein foods in other meals of the day.
This dish is best eaten freshly made.
Urad dal gives the dish a unique flavour, but you could substitute yellow split pea (soak for an hour before using). You could also use 100g semolina or 100g vermicelli instead of oats, (without changing the potassium or phosphate content of the recipe). Dry roast the semolina/ vermicelli first and 100g semolina will need 200ml of water to cook.