Oats Vegetable Upma – Diabetic Recipe

Oats Vegetable Upma – Diabetic Recipe

Love eating Upma? Make it healthier. Presenting a low calorie breakfast for diabetics loaded with the goodness of fibre from oats and veggies that help keep blood sugar levels under check. Find the recipe here.

Serves: – 4
Preparation time: – 30-45 mins


Oats – 150 gms
Onions chopped – 2 nos.
Carrots chopped – 1 no.
French beans chopped 8-10 nos.
Green peas-1/4 cup
Green chillies slit – 1 no.
Mustard seeds – ¼ tbsp
Cumin seeds – ¼ tbsp
Hing- ¼ tbsp
Turmeric powder – ¼ tbsp.
Curry leaves-few
Coriander leaves chopped
Lemon juice for garnish
Warm water – 11/2 cup
Oil-1 tbsp
Salt to taste


1. Roast the oats till it turns slightly golden brown and gives a roasted aroma
2. Heat oil in a pan, add hing powder, turmeric powder and mustard seeds and allow it to crackle..
3. Now add cumin seeds, slit green chillies, curry leaves
4. Once the tempering is done, add chopped onions and sauté till it is translucent
5. Add chopped french beans and chopped carrots and add salt as required.
6. Add green peas and 11/2 cups warm water, mix well, cover with a lid & allow it to cook on medium flame for 5 minutes.
7. Add the roasted oats and mix well with the vegetables
8. Add chopped coriander leaves & serve hot.


Oats-Whole grain loaded with fiber combined with carrots, French beans and peas- rich source of vitamin A that helps to maintain blood sugar levels.

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