72. OATS UPMA (DIABETIC & HEART FRIENDLY)

INGREDIENTS  

1. Oats Semolina* (Suji) - 1 cup
2. Cooking Oil 1 tsp
3. Chana Daal- 1 tsp
4. Black Mustard Seeds- 1/4 tsp
5. Heeng (Asafoetida)- 1 pinch
6. Onion chopped 1/2 cup
7. Ginger chopped 1 tsp
8. Green Chillis slit into two -2 (or as per taste)
9. Curry Patta Leaves - 3 twigs -washed and chopped 
10. Tomato chopped  1/2 cup 
11. Plain Roasted Peanuts - 1/4 cup
12. Grated Coconut 1 tbs 
13. Salt 1/4 tsp ( adjust to taste)

METHOD 

• Dry roast Oats Semolina (Suji) in a kadhai (pan) till a nice aroma starts coming but still remains white in colour. Keep it aside.
• In the same kadhai, heat 1 tsp oil, add 1 tsp washed daal and stir till it turns golden.
• Add 1/4 tsp black mustard seeds and let them splutter.
• Add 1/2 cup chopped onions, 1 tsp chopped ginger, 2 slit chillies, a pinch of heeng, 1/2 cup chopped tomatoes, chopped curry patta leaves, salt, 1/4 cup peanuts, and grated  coconut and stir fry for 2-3 minutes. 
• Add 3 cups of water and let it come to boiling point.
• Add dry roasted Oats semolina and mix briskly to ensure that there are no lumps.
• Cook on low heat for about 10 minutes. Keep stirring from time to time. 
• Serve hot with any chutney. 

* Good quality Oats Suji (semolina) is available in the market under various brand names. Otherwise one can grind coarsely ordinary oats in a dry grinder. Make sure that it does not become too fine.