oats upma | oats upma with vegetables |healthy Indian oats upma | quick oats upma |
by Tarla Dalal

oats upma | oats upma with vegetables |healthy Indian oats upma | quick oats upma |with 24 amazing images.

oats upma is a super healthy Indian breakfast upma recipe which is made from oats, vegetables and spices. What we love about healthy Indian oats upma is that its very easy to cook and the ingredients are easily available in the Indian kitchen.

oats upma with vegetables is far healthier than the traditional upma which is made from rava. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.

Here, fibre-rich oats is cooked along with a traditional, flavourful tempering and scrumptious, colourful veggies like carrots and peas, which add to the flavour and visual appeal of the oats upma.

I would like to share some important tips to make the perfect quick oats upma. 1. Take care to roast the oats well, to remove the raw aroma and also ensure that the final texture of the upma is nice and not gooey. 2. Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids , which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease.

The Oats Upma is quite filling, and ideal for breakfast as it will easily keep you satiated till lunch time.

Being fibre-rich, this upma can also be had by diabetics, but in that case, the sugar should be avoided.

Enjoy how to make oats upma | oats upma with vegetables | healthy Indian oats upma | quick oats upma with detailed step by step photos and video below.

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Oats Upma ( Breakfast Recipes) recipe - How to make Oats Upma ( Breakfast Recipes)

For Oats Upma
2 cups quick cooking rolled oats
3 tsp olive oil or oil
1 tsp turmeric powder (haldi)
1 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
5 to 6 curry leaves (kadi patta)
1 whole dry kashmiri red chilli , broken into pieces
2 green chillies , slit
1/2 cup finely chopped onions
1/4 cup finely chopped carrot
1/4 cup green peas
1 tsp sugar , optional
salt to taste

For The Garnish
2 tbsp finely chopped coriander (dhania)

Method
For oats upma

To make oats upma, heat 1 tsp of olive oil in a non-stick pan, add the oats and ½ tsp of turmeric powder and sauté on a medium flame for 3 to 4 minutes or till it turns light brown in colour, stirring occasionally. Keep aside.
Heat the remaining 2 tsp of olive oil in a broad non-stick pan and add the mustard seeds.
When the seeds crackle, add the urad dal, curry leaves, red chillies and green chillies and sauté on a medium flame for 1 minute.
Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
Add the carrots and green peas and sauté on a medium flame for 2 minutes.
Add the oats mixture, sugar, salt and remaining ½ tsp of turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.
Add 1½ cups of hot water, cover and cook on a slow flame for 2 minutes, stirring occasionally.
Serve the oats upma immediately garnished with coriander.

Nutrient values (Abbrv) per serving

Energy	207 cal
Protein	7.4 g
Carbohydrates	30.6 g
Fiber	5.4 g
Fat	6.4 g
Cholesterol	0 mg
Sodium	5.2 mg

Click here to view calories for Oats Upma ( Breakfast Recipes)

Oats Upma (Fibre-rich Breakfast) Video by Tarla Dalal

Oats Upma ( Breakfast Recipes) with step by step photos

Like Oats Upma then

Upma in general is a quick and easy Indian breakfast recipe. You can even pack it as a healthy tiffin box snack for your kids like our oats upma | oats upma with vegetables | healthy Indian oats upma | quick oats upma. Here are few more vegetarian upma recipes from our website made using various ingredients.
• Quinoa Veg Upma, Vegan Breakfast

• Soya Upma

• Jowar Upma

For making Oats Upma

To make Oats Upma, we will lightly roast the oats first. For that, heat 1 tsp of olive oil in a broad non-stick pan.
Once the olive oil is hot, add the oats. We are using quick cooking rolled oats, they are healthy as compared to semolina. Read more about the nutritional health benefits of rolled oats in this article
Add ½ tsp of turmeric powder.
Sauté on a medium flame for 3 to 4 minutes or till the oats turns light brown in colour and crisp, while stirring occasionally. Always roast the oats on a medium heat. Roasting on high flame can burn it very quickly.

Transfer the roasted oats in a plate and keep aside.
Heat the remaining 2 tsp of olive oil in the same non-stick pan.
Once the oil is hot, add the mustard seeds.
When the seeds crackle, add the urad dal. You can also add chana dal.
Also, add curry leaves.

Add the red chillies and green chillies. If you are making this for kids then skip adding whole chillies and make use of chilli powder.
Sauté everything on a medium flame for 1 minute or till the dal turns light brown in colour.
Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
Add the carrots. I love adding French beans, tomatoes and boiled corn in the Oats Upma vegetable recipe.
Add the green peas. You can add any vegetable of your choice to give a nutritional boost to the Oats Upma.

Sauté the vegetables on a medium flame for 2 minutes.
Add the roasted oats mixture. If you want to use steel cut oats, then you can use them too but, they would require more water (around 2½-3 cups water) and take more time to cook as compared to rolled oats.
Also, add sugar which is optional and add the salt.
Add the remaining ½ tsp of turmeric powder. You can reduce the quantity of turmeric powder or avoid it here if you wish to.
Mix well and cook on a medium flame for 1 minute, while stirring continuously.

Add 1½ cups of hot water.
Mix Oats Upma well, cover and cook on a slow flame for 2 minutes, while stirring occasionally.
And our fibre-rich Vegetable Oats Upma is ready!
Serve Vegetable Oats Upma immediately garnished with coriander or else it will become lumpy. Drizzle few drops of lemon juice to elevate the taste of the Oats Upma.

Some other fibre rich breakfast recipes:

If you like Oats Upma, then here are some fibre rich breakfast recipes.

Oats Mutter Dosa

Oats and Cabbage Roti
Cauliflower and Oats Tikki

Oats Upma for weight loss, diabetics

Oats Upma for weight loss, diabetics and heart. Oats are a good source of dietary fiber which help bind excess cholesterol and prevent it from being deposited in the arteries. Thus, they are beneficial for heart patients. The presence of beta-glucan in oats helps in slow release of sugar in the blood. Thus they give a feeling of fullness and benefit weight watchers and by avoiding spike in blood glucose levels they turn out to be diabetic-friendly. It’s a great source of protein, which further helps to boost metabolism and avoid obesity. Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids, which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease. Go wise and replace semolina upma with this healthier version using oats. Diabetics and Weight watchers are best advised to avoid the sugar in this Oats Upma recipe, which is optional.

Tips for Quick oats upma

Take care to roast the oats well, to remove the raw aroma and also ensure that the final texture of the upma is nice and not gooey.
Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids , which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease.