Oats Upma
A wholesome and quick breakfast made with rolled oats, vegetables, and classic South Indian spices. It's a savory oatmeal that's both filling and flavorful, ready in under 25 minutes.
For 4 servings
8 steps. 15 minutes total.
- 1
Step 1
- a.In a heavy-bottomed pan or kadai, dry roast the rolled oats on low-medium heat for 3-4 minutes. Stir continuously until they become fragrant, slightly crisp, and release a nutty aroma. Do not let them brown. Transfer to a plate and set aside.
- 2
Heat the coconut oil in the same pan over medium heat
- a.Once the oil is hot, add the mustard seeds. When they begin to splutter, add the urad dal and chana dal. Sauté for about 1 minute until they turn a light golden brown.
- 3
Step 3
- a.Add the asafoetida and fresh curry leaves, and sauté for 20 seconds until the leaves are crisp. Immediately add the chopped onion, green chilies, and grated ginger. Cook for 2-3 minutes, stirring occasionally, until the onions soften and become translucent.
- 4
Step 4
- a.Stir in the mixed vegetables and sauté for 3-4 minutes until they are slightly tender but still have a bite. Add the turmeric powder and salt, and mix well to combine.
- 5
Pour the 4 cups of hot water into the pan
- a.Increase the heat and bring the mixture to a rolling boil.
- 6
Reduce the heat to low
- a.Slowly add the roasted oats with one hand while continuously stirring with the other to prevent lumps from forming.
- 7
Step 7
- a.Cover the pan with a lid and cook on low heat for 5-6 minutes, or until the oats are fully cooked and have absorbed all the water. The upma should be fluffy and not sticky.
- 8
Turn off the heat
- a.Add the fresh lemon juice and chopped coriander leaves. Gently fluff the upma with a fork. Let it rest, covered, for 2-3 minutes before serving hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Roasting the oats is the most crucial step to prevent a sticky or mushy upma. Don't skip it!
- 2For a richer flavor and crunch, you can add 2 tablespoons of roasted peanuts or cashews along with the tempering.
- 3The 1:2 oats-to-water ratio yields a soft, fluffy upma. For a drier consistency, reduce the water to 3.5 cups.
- 4Always add lemon juice after turning off the flame to retain its fresh flavor and vitamin C content.
- 5Serve hot with a side of coconut chutney, pickle, or a sprinkle of sev for added texture.
Adapt it for your goals.
Protein Boost
Add 1/4 cup of roasted peanuts or cashews during the tempering step for extra crunch and protein. You can also stir in 1/2 cup of cooked chickpeas along with the vegetables.
Vegetable RichVegetable Rich
Incorporate other finely chopped vegetables like bell peppers (capsicum), sweet corn, or mushrooms along with the carrot and peas.
Spicier VersionSpicier Version
Increase the number of green chilies to 3-4 or add 1/4 teaspoon of red chili powder along with the turmeric for extra heat.
Millet UpmaMillet Upma
Substitute oats with 1 cup of foxtail millet or quinoa. You will need to adjust the water quantity and cooking time accordingly (typically 1:2 ratio for millets).
Why this is on our healthy list.
Rich in Dietary Fiber
Oats are an excellent source of soluble fiber, particularly beta-glucan, which helps in lowering cholesterol, improving gut health, and promoting a feeling of fullness, aiding in weight management.
Heart Healthy
The combination of fiber from oats and vegetables, along with healthy fats from coconut oil, helps maintain healthy blood pressure and cholesterol levels, supporting overall cardiovascular health.
Good Source of Complex Carbohydrates
Oats provide a steady release of energy, preventing sudden spikes in blood sugar levels. This makes it an ideal breakfast to keep you energized throughout the morning.
Packed with Vitamins and Minerals
The inclusion of various vegetables provides essential vitamins like A and C, and minerals like potassium and iron, contributing to overall well-being and immunity.
Frequently asked questions
Yes, Oats Upma is a very healthy dish. It is rich in dietary fiber from oats, which aids digestion and helps in weight management. The vegetables add essential vitamins and minerals, making it a well-balanced and nutritious meal, especially for breakfast.