Oats upma recipe

Oats upma recipe – healthy version of traditional upma that is made from oats and mixed vegetables.

Oats upma recipe (How to make oats upma), healthy vegetable oats upma

As you know upma is the popular South Indian breakfast. At home we love the rava upma and I do make it occasionally for our breakfast. But this oats upma is much more regular in our house.

Because it is very quick to make and also it has many more health benefits. Also the addition of veggies makes it more nutritious and healthy.

This recipe is EASY and QUICK to make for your morning breakfast. This can be ready in only 25 minutes.

Apart from this, sometimes I do make quinoa upma as well.

If you prefer oatmeal or porridge in your breakfast and tired of having same thing or sweeter versions, then try this savory dish of oats. I am sure you will like this.


How to make oats upma recipe (Step by Step Photos):


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1) Take oats in a pan on medium heat. Dry roast them with stirring constantly.

2) Roast them till they are slightly browned in color, it may take around 4-5 minutes. Remove it to plate and keep it aside.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

3) Heat the oil or ghee in the same pan on medium heat. Once hot add mustard seeds and let them pop.

4) Then add chana dal and saute for few seconds, then add urad dal and saute till both dal turns light brown in color.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

5) Now add cashew nuts and saute till they are lightly browned.

6) Add green chilies, ginger paste and curry leaves. Saute for a minute or till the raw smell of ginger goes away.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

7) Add onion and mix.

8) Cook till onion is light pink or translucent in color and becomes soft.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

9) Now add carrot and peas. Also add salt.

10) Mix well.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

11) Cover it and cook till they are soft and tender.

12) Do stir in between and make sure that they are not sticking to the pan. If they are sticking, you can splash of water and continue cooking.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

13) Now add roasted oats.

14) Mix well and cook for 2 minutes.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

15) Now add water and mix.

16) Cook for 2-3 minutes or till all the water dries out. Turn off the stove.
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

17) Add chopped coriander leaves

18) And squeeze the lemon juice. Mix well
Oats upma recipe (How to make oats upma), healthy vegetable oats upma

Remove the oats upma in a serving bowls and serve.

NOTE: Here I am using instant or quick cooking oats. So after adding water it took me only 2-3 minutes to cook. If using rolled oats or old fashioned oats then you will need more water around 1 ½ cups. Also it will take around 7-8 minutes of cooking time after adding water.

For a variation, you can add other vegetables like green beans, capsicum, tomato. Or skip the veggies entirely and only add onions.

Serving suggestion: Serve oats upma as a breakfast or afternoon snack. If you want you can serve any chutney on side, but I prefer as such. It can be packed into lunch box and make it more healthy by adding more veggies in the upma.

Oats upma recipe (How to make oats upma), healthy vegetable oats upma

Oats upma recipe (How to make oats upma), healthy vegetable oats upma
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Oats upma recipe

US measuring cups are used (1 cup = 240 ml)
Course Breakfast
Cuisine South Indian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Yield 2 servings
Calories 239 kcal
Author Kanan

Ingredients (1 cup = 240 ml)

  • 1 cup Instant oats (Check notes if using old fashioned rolled oats)
  • 1 ½ tablespoons Oil or ghee
  • ½ teaspoon Mustard seeds
  • ½ teaspoon Chana dal (Split bengal gram)
  • ½ teaspoon Urad dal (split, skinless black gram)
  • 5-6 Cashew nuts optional
  • 2 small Green chilies finely chopped
  • 1 teaspoon Ginger paste or freshly grated or crushed
  • 7-8 Curry leaves
  • cup Onion chopped
  • ¼ cup Carrot finely chopped
  • ¼ cup Green peas
  • Salt - to taste
  • 1 cup Water
  • 1 tablespoon Cilantro or Coriander leaves chopped finely
  • 1 teaspoon Lemon juice

Instructions

Preparation:

  1. Take oats in a pan on medium heat. Dry roast them with stirring constantly.
  2. Roast them till they are slightly browned in color, it may take around 4-5 minutes. Remove it to plate and keep it aside.

Making oats upma recipe:

  1. Heat the oil or ghee in the same pan on medium heat.
  2. Once hot add mustard seeds and let them pop.
  3. Then add chana dal and saute for few seconds, then add urad dal and saute till both dal turns light brown in color.
  4. Now add cashew nuts and saute till they are lightly browned.
  5. Add green chilies, ginger paste and curry leaves. Saute for a minute
  6. Add onion and mix. Cook till onion is light pink or translucent in color and becomes soft.
  7. Now add carrot and peas. Also add salt. Mix well.
  8. Cover it and cook till they are soft and tender. Do stir in between
  9. Now add roasted oats. Mix well and cook for 2 minutes.
  10. Now add water and mix. Cook for 2-3 minutes or till all the water dries out.
  11. Turn off the stove.
  12. Add chopped coriander leaves
  13. And squeeze the lemon juice. Mix well

Notes

*Nutrition information is a rough estimate for 1 serving

Nutrition Facts
Oats upma recipe
Amount Per Serving
Calories 239 Calories from Fat 130
% Daily Value*
Total Fat 14.4g 22%
Saturated Fat 2.1g 11%
Sodium 313mg 13%
Potassium 271mg 8%
Total Carbohydrates 23.3g 8%
Dietary Fiber 4.6g 18%
Sugars 3.5g
Protein 5.6g 11%
Vitamin A 54%
Vitamin C 18%
Calcium 4%
Iron 11%
* Percent Daily Values are based on a 2000 calorie diet.

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4 Comments

    • Kanan
  1. Nirav
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