Vegetable Oats Upma
This healthy and quick vegetable oats upma is a perfect breakfast or light meal option. Packed with nutritious vegetables and wholesome oats, it's a delicious way to start your day.
For 1 serving
Dry roast the rolled oats
Heat a pan over medium heat and roast the rolled oats for 3-4 minutes until they turn slightly golden and aromatic, then set aside.
TIPRoasting the oats prevents the upma from becoming too sticky.Temper the mustard seeds and curry leaves
Heat sunflower oil in a pan, add mustard seeds until they crackle, then stir in the curry leaves and grated ginger.
Saute the onions and vegetables
- Add chopped onions and saute until they become translucent.
- Stir in the carrots, peas, and cabbage.
- Cook for a few minutes until the vegetables are slightly tender.
Cook the oats with water and spices
- Add water, turmeric, and salt to the pan and bring the mixture to a boil.
- Slowly stir in the roasted oats to prevent any lumps from forming.
- Cover the pan and cook on low heat until the water is fully absorbed.
Garnish with fresh dhania
Turn off the heat and sprinkle freshly chopped dhania over the upma before serving hot.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Always use a 1:2 ratio of oats to water to ensure the grains are cooked through without becoming a paste.
- 2Add a squeeze of fresh lemon juice just before serving to enhance the flavor of the vegetables.
- 3For extra crunch, you can add a tablespoon of roasted peanuts or cashews during the tempering stage.
- 4Ensure the water is boiling vigorously before adding the oats to maintain a distinct grain texture.
Adapt it for your goals.
Spicier
Add two finely chopped green chilies or a half-teaspoon of red chili flakes during the tempering step.
low sodiumLow sodium
Reduce the salt by half and increase the amount of ginger and lemon juice to maintain a bold flavor profile.
veganVegan
This recipe is naturally vegan as it uses sunflower oil instead of ghee.
Why this is on our healthy list.
High Dietary Fiber
Rolled oats contain beta-glucan which aids in lowering cholesterol and improving heart health.
Immune System Support
Fresh ginger and turmeric provide anti-inflammatory properties and boost immunity.
Sustained Energy Release
Complex carbohydrates from oats provide a steady release of energy throughout the morning.
Frequently asked questions
Yes, it is a highly nutritious breakfast choice rich in dietary fiber from rolled oats and essential vitamins from the mixed vegetables.
