Oats and veg­etable upma

Serves 1

Friday - - FOOD SHALA -

1 tbsp ghee 1/2 tsp mus­tard seeds A few curry leaves 1 tbsp urad dal, rinsed 1 tbsp moong dal, rinsed 4 tsp flax seeds 4 tsp se­same seeds 2 tsp cashew nuts 1 onion, sliced 2 tsp chopped gin­ger 2 green chill­ies, scored ver­ti­cally 20g French beans, trimmed and cooked 20g car­rots, chopped into bite-size pieces and blanched 20g green peas A pinch of turmeric pow­der 1 cup wa­ter 100g oats, roasted 4 tsp lemon juice Chopped co­rian­der, to gar­nish


ghee in a deep fry­ing pan over high heat. Add mus­tard seeds, curry leaves, urad and moong dals. Sauté for a minute or un­til urad dal be­gins to turn golden brown. 2Add

flax seeds, se­same seeds and cashew nuts and cook over low heat un­til the cashew nuts are slightly brown. 3Add

onion, gin­ger and green chill­ies. Cook un­til onion be­come trans­par­ent, about 4 min­utes. 4Add

beans, car­rots and peas and cook for an­other 4 min­utes. Add turmeric pow­der and wa­ter, sea­son with salt and mix well. Bring to a boil, then re­duce the heat and cover. Let it sim­mer un­til wa­ter is half ab­sorbed.


oats, mix well and cover. Let it cook for 3 min­utes or un­til all the wa­ter is ab­sorbed and the oats are flaky. Re­move from heat, add lemon juice and gar­nish with co­rian­der.

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