Oats Upma Recipe | Healthy Vegetable Oats Upma for Breakfast | Easy Indian Breakfast Recipe
Healthy Vegetable Oats Upma Oats Upma is a quick, healthy breakfast made with roasted oats, crunchy cashews and colourful vegetables like carrot, beans and peas. The oats are simply warmed in a pan, then cooked in a ginger, curry leaf and green chili tempering until soft, smooth and slightly creamy. A little coconut, coriander and lemon juice at the end gives this easy oats upma a fresh, rich flavour.
This vegetable oats upma is light, filling and comforting, so it works well as a healthy breakfast, a weight loss friendly meal or a lunch box recipe. Serve it hot with coconut chutney or a cup of hot tea.
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Tips
Any oats work:
You can use steel cut or rolled oats too. Instant oats give a soft, smooth upma.
No need to brown the oats:
Roast the oats on low flame just until they turn warm. That is enough.
Get the vegetable measure right:
For the best taste, use 1/2 to 3/4 cup vegetables (not counting the onion) for 1.5 cups oats. For a healthier, diet friendly oats upma, you can go up to 1 cup vegetables and add a small pinch of finely chopped palak.
Swap the peas:
Use sweet corn in place of frozen peas if you like.
Avoid lumps:
Add the oats little by little to the boiling water and keep mixing.
Change the flavour:
Add garam masala or sambar powder to give the upma a completely new taste. Fresh pudina also tastes great.
Oats Upma Recipe | Healthy Vegetable Oats Upma for Breakfast | Easy Indian Breakfast Recipe - Recipe Video
Oats Upma Recipe | Healthy Vegetable Oats Upma for Breakfast | Easy Indian Breakfast Recipe
Ingredients
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For roasting the oats
- 1.5 cups oats
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For the tempering
- 3-4 tbsp oil or ghee
- 3-4 tbsp cashews
- Peanuts (optional)
- 1/2 tsp mustard seeds
- 1/4 tsp cumin
- 1 tbsp ginger, chopped
- 1 sprig curry leaves
- 1/3 cup onion, thinly sliced
- Salt
- 2 green chilies, chopped
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For the vegetables
- 3 tbsp carrot, chopped
- 3 tbsp french beans, chopped
- 2 tbsp frozen peas
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For cooking the upma
- 3 cups hot water
- 1/4 tsp turmeric (optional)
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For finishing
- A little coriander, chopped
- 2-3 tbsp fresh coconut, grated
- Juice of half a lemon
Instructions
- Add 1.5 cups oats to a pan and roast on low flame just until they turn warm. Move them to a plate and keep aside.
- Heat 3-4 tbsp oil or ghee in the same pan. Add 3-4 tbsp cashews and fry until golden red. Take them out and keep aside. You can fry peanuts too if you like.
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In the same oil, add 1/2 tsp mustard seeds and 1/4 tsp cumin and let them splutter. Add 1 tbsp chopped ginger and 1 sprig curry leaves and fry for a minute. Keep the ginger slightly crunchy.
- Add 1/3 cup thinly sliced onion and salt. Fry until the onion turns soft. Add 2 chopped green chilies and fry.
- Add 3 tbsp carrot and 3 tbsp french beans and fry for 4 minutes. Cover and cook for 4 more minutes, until they are 60-70% cooked. Add 2 tbsp frozen peas and fry for 4 minutes.
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Pour in 3 cups hot water, mix, cover and bring to a rolling boil. The vegetables will cook through by then.
- Add the roasted oats little by little, mixing well so no lumps form. While it cooks, add 1/4 tsp turmeric and mix.
- Cover and cook on medium flame for 7-8 minutes, until the oats upma thickens.
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Add a little chopped coriander, 2-3 tbsp grated coconut and the juice of half a lemon. Turn off the heat and mix. Top with the fried cashews and serve your healthy Oats Upma hot.
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