Why you’ll love this

A savory, nourishing bowl of oats boosted with moringa and mixed vegetables — quick to make and perfect for a healthy breakfast or light meal.

Ingredients

• Rolled oats – 1 cup (80g)
• Moringa powder – 1 tsp (5g)
• Carrot – 1 small, chopped (50g)
• Green peas – ¼ cup (40g)
• Tomato – 1 medium, chopped (80g)
• Cumin seeds – ½ tsp (2g)
• Grated ginger – ½ tsp (2g)
• Turmeric powder – ¼ tsp (1g)
• Salt – 1 tsp (5g)
• Water – 2½ cups (600ml)
• Oil/ghee – 1 tbsp (15ml)

Step-by-step

1. Step 1 — Tempering (≈2 mins): Heat oil or ghee in a pan. Add cumin seeds and grated ginger; sauté for a few seconds until fragrant.
2. Step 2 — Add vegetables (≈3 mins): Add chopped carrot, green peas, and tomato. Cook for 2–3 minutes until slightly softened.
3. Step 3 — Cook oats (≈10 mins): Add rolled oats, turmeric, and water. Stir, bring to a simmer and cook until thick and creamy (about 8–10 minutes). Add salt and moringa powder, stir well and simmer for another minute. Serve hot immediately.

Pro tips

• Use rolled oats (not instant) for better texture — they hold up well to simmering.
• Adjust water for desired consistency — more water for porridge-like upma, less for thicker texture.
• Add a squeeze of lemon or chopped coriander on top for freshness before serving.

Nutrition (per serving, approx)

• Calories: ~200–250 kcal
• Protein: ~6–8 g
• Carbs: ~30–35 g
• Fat: ~5–7 g

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