Rolled Oats & Peanut Upma

Before you start

• Boil the water.

  Bring a kettle or small pot of water to a rolling boil before you begin cooking so it is immediately ready when you need to hydrate the oats.

Ingredients

• rolled oats1 cup
• peanut oil1 tbsp
• black mustard seeds1 tsp
• urad dal1 tsp
• raw unsalted peanuts2 tbsp
• fresh curry leaves1 small sprig
• dried red chilies2 small
• asafoetida1/8 tsp
• scallion greens1/2 cup
• turmeric powder1/4 tsp
• boiling water1 1/4 cup
• kosher salt1/2 tsp
• fresh lemon juice1 tbsp
• fresh cilantro2 tbsp

Method

1. 01

   Place a wide, dry skillet over medium heat, add the rolled oats, and dry-roast them for 4 to 5 minutes.

   Stir frequently until they smell deeply nutty and take on a very light golden hue, then transfer the roasted oats to a plate and set aside.

2. 02

   Return the skillet to medium heat with the oil and bloom the spices.

   Once the oil is shimmering, add the mustard seeds. The moment they begin to pop and splutter, add the urad dal and the raw peanuts. Fry for about 2 minutes, stirring continuously, until the lentils and peanuts turn a beautiful golden brown.

3. 03

   Aromatize the hot oil.

   Toss in the curry leaves, broken red chilies, and asafoetida. Stand back slightly as the curry leaves crackle, letting them sizzle for 5 to 10 seconds to release their essential oils.

4. 04

   Build the base with scallion greens and turmeric.

   Add the scallions and turmeric powder, sautéing for 1 minute until the greens are slightly softened and the oil takes on a bright yellow color.

5. 05

   Hydrate and steam the upma.

   Add the roasted oats back into the skillet and stir gently to coat them in the spiced oil. Carefully pour in 1 cup of the boiling water (the pan will hiss) and add the salt. Stir once, reduce the heat to low, cover with a tight-fitting lid, and cook undisturbed for 3 to 4 minutes. If they look too dry, sprinkle in the remaining 1/4 cup of hot water and cook 1 minute more.

6. 06

   Fluff, garnish, and serve.

   Turn off the heat and remove the lid. Use a fork to gently fluff the oats—do not stir vigorously with a spoon, or it will turn into a gummy mash. Squeeze the fresh lemon juice over the top, garnish with chopped cilantro, and serve piping hot.

Notes

• Why this swap? Rolled Oats instead of Quick Oats.

  Quick oats are pre-cooked and rolled thin during manufacturing, which concentrates their carbohydrates and renders them high-FODMAP at anything over a quarter cup. Rolled oats are low-FODMAP at a generous half-cup serving, keeping your gut safe while maintaining the chewy, individual grain integrity required for a proper upma.

• Why this swap? Scallion Greens & Asafoetida.

  Traditional upma leans heavily on sautéed onions, which are packed with fructans. We use scallion greens for bulk and mild sweetness, relying on asafoetida (hing) to beautifully mimic the complex, savory depth of alliums without the fermentable carbohydrates. Ensure your hing is blended with rice flour, not wheat, to stay strictly compliant.

• A Note on Gut Irritants.

  Chili doesn't contain FODMAPs, but capsaicin can still irritate a flared-up gut. Scale the chilies back or skip them entirely if your system is currently in high-alert mode; the dish still carries plenty of flavor from the mustard seeds and curry leaves.