Masala oats

You'll need

• 1 cup rolled oats
• 1 small onion, chopped
• 1 carrot, diced
• A handful of peas
• 1/2 tsp mustard seeds
• A few curry leaves
• 1/2 tsp turmeric
• 1 tsp oil
• Salt to taste

Method

1. Dry-roast the oats lightly in a pan for 2 minutes and set aside.
2. In the same pan, heat oil, add mustard seeds and curry leaves, then the onion, and sauté until soft.
3. Add the carrot, peas and turmeric, and cook for 3-4 minutes.
4. Add 2 cups water and salt, bring to a boil, stir in the roasted oats, and simmer for 3-4 minutes until thick.

Why this dish

Rolled oats carry soluble fibre that slows down how quickly a meal digests, which is the specific reason this version is built as a savoury upma rather than a sweet, milk-based porridge.

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Often chosen by people browsing

A common breakfast swap for people browsing diabetes or digestion, largely for the fibre in rolled oats compared to refined-flour breakfasts.