Savory Vegetable Oats Upma
A modern, healthy twist on a classic South Indian breakfast. This hearty upma uses fiber-rich rolled oats and a colorful medley of vegetables, lightly spiced for a delicious and nutritious start to your day. Ready in under 30 minutes!
For 4 servings
Dry roast the oats.
In a wide pan or kadai, dry roast the rolled oats on low-medium heat for 4-5 minutes until they turn slightly aromatic and crisp. Transfer to a plate and set aside.
TIPRoasting the oats first is key to preventing the upma from becoming sticky or mushy.Prepare the tempering.
- In the same pan, heat the vegetable oil over medium heat.
- Add the mustard seeds and let them splutter.
- Add the urad dal, chana dal, and cashews. Sauté until the dals turn golden and the cashews are lightly browned.
- Add the curry leaves and sauté for a few seconds until crisp.
Sauté the aromatics.
Add the chopped onion, grated ginger, and slit green chilies. Sauté for 2-3 minutes until the onions become soft and translucent.
Cook the vegetables.
- Add the diced carrots, green peas, green beans, and bell pepper to the pan.
- Sprinkle the turmeric powder and salt over the vegetables.
- Mix well and cook for 4-5 minutes, stirring occasionally, until the vegetables are slightly tender but still have a bite.
Combine oats and water.
Add the roasted oats to the pan with the vegetables and mix everything together well. Pour in 5 cups of hot water and stir to combine.
TIPUsing hot water helps the oats cook faster and more evenly.Simmer the upma.
Bring the mixture to a boil, then reduce the heat to low. Cover the pan and let it simmer for 5-7 minutes, or until the oats are cooked through and have absorbed most of the water.
Garnish and serve.
Turn off the heat. Add the fresh lemon juice and chopped coriander leaves. Gently fluff the upma with a fork. Let it rest for 2 minutes before serving hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a creamier texture, you can add a little less water. For a looser consistency, add a bit more.
- 2Feel free to use any vegetables you have on hand, like corn, broccoli, or mushrooms.
- 3Don't skip the tempering step, as it adds a wonderful layer of flavor and texture to the dish.
- 4If you don't have rolled oats, you can use quick-cooking oats, but reduce the water and cooking time accordingly to avoid a mushy texture.
Adapt it for your goals.
High protein
To boost the protein content, add 1/2 cup of crumbled paneer (Indian cottage cheese) or cooked chickpeas along with the vegetables.
gluten freeGluten free
This recipe can be made gluten-free by ensuring you use certified gluten-free rolled oats, as regular oats can have cross-contamination.
quickQuick
For a faster preparation, use a bag of frozen mixed vegetables instead of chopping fresh ones.
kid friendlyKid friendly
Omit the green chilies and reduce the amount of spices to make it milder for children. You can also add a pinch of sugar to balance the flavors.
Why this is on our healthy list.
Excellent Source of Fiber
Rolled oats and vegetables are packed with dietary fiber, which helps in maintaining good digestive health, regulating blood sugar levels, and keeping you feeling full for longer.
Heart-Healthy
Oats contain a soluble fiber called beta-glucan, which is known to help reduce bad cholesterol (LDL) levels. This recipe uses minimal healthy fats, contributing to better cardiovascular health.
Rich in Vitamins and Minerals
The variety of vegetables like carrots, peas, and bell peppers provides essential vitamins such as Vitamin A and C, as well as important minerals like potassium.
Provides Sustained Energy
The complex carbohydrates from oats are digested slowly, providing a steady release of energy that helps you stay active and focused throughout the morning.
Frequently asked questions
Yes, it is a very healthy dish. It's rich in dietary fiber from oats and vegetables, which aids digestion and promotes satiety. It's also packed with vitamins and minerals and provides complex carbohydrates for sustained energy.