Vegan Oats Upma
This Vegan Oats Upma recipe transforms humble oats into a savory, satisfying South Indian breakfast or light meal. Packed with vegetables and aromatic spices, it's a healthy, quick, and delicious way to start your day.
For 1 serving
Dry roast the rolled oats
Place the rolled oats in a heavy-bottomed pan over medium heat. Stir continuously for 3 to 4 minutes until the oats turn slightly golden and emit a nutty fragrance. Transfer to a plate and set aside to prevent sticking or over-cooking.
TIPRoasting the oats is essential to ensure the upma remains fluffy and does not turn into a sticky porridge.Sauté the aromatics and vegetables
- Heat oil in the pan and add mustard seeds until they begin to splutter.
- Add the finely chopped onion and grated ginger, sautéing until the onions are translucent.
- Stir in the mixed vegetables and cook for 4 minutes until they are tender-crisp.
Cook the oats with water
Pour water into the pan and bring it to a gentle boil. Gradually stir in the roasted oats and a pinch of salt. Reduce the heat to low, cover the pan, and simmer for 5 to 7 minutes until the water is fully absorbed and the oats are soft.
TIPUse a 1:2 ratio of oats to water for the best texture.Finish and serve
Turn off the heat and let the upma sit covered for 2 minutes. Fluff gently with a fork to separate the grains. Serve hot in a katori, garnished with fresh herbs if available.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use rolled oats rather than instant oats for a better, non-mushy texture.
- 2Add a pinch of turmeric during the sautéing phase for anti-inflammatory benefits and a vibrant color.
- 3Do not over-stir the oats once they are added to the water to keep the grains distinct.
- 4Incorporate seasonal vegetables like peas, carrots, and beans to increase the micronutrient density.
Adapt it for your goals.
Gluten free
Use certified gluten-free rolled oats to ensure the dish is safe for celiac diets.
spicierSpicier
Add finely chopped green chilies or a half-teaspoon of black pepper during the tempering stage.
low sodiumLow sodium
Omit added salt and use extra lemon juice and fresh ginger to provide a flavor punch.
Why this is on our healthy list.
High Dietary Fiber
Rolled oats contain beta-glucan which helps lower cholesterol and aids digestion.
Heart Healthy Fats
Using minimal oil and mustard seeds provides a heart-friendly profile.
Sustained Energy Release
The low glycemic index of oats ensures a steady release of energy without blood sugar spikes.
Frequently asked questions
Yes, it is an excellent source of dietary fiber and complex carbohydrates, making it ideal for heart health and weight management.
