Oats Upma Recipe (Healthy Savory Oats)
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4.7
102 reviews
Excellent
Oats Upma Recipe (Healthy Savory Oats)
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Oats upma is an easy and delicious breakfast recipe perfect for quick mornings. Made with quick-cooking oats and mixed vegetables, this healthy vegetable oats upma recipe is ready in just 30 minutes, start to finish.
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Ingredients
For roasting oats
- 1 cup quick cooking oats - 100 grams
- ½ teaspoon oil - any neutral oil
Other ingredients
- ¼ cup finely chopped onions - tightly packed
- ¼ cup finely chopped carrots
- ¼ cup finely chopped french beans
- ¼ cup green peas - fresh or frozen
- 7 to 8 curry leaves
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 teaspoon chana dal (split and husked bengal gram)
- 1 teaspoon urad dal (optional)
- 8 to 10 cashews or roasted peanuts
- ½ teaspoon ginger - finely chopped
- 1 or 2 green chilies - chopped
- 1 to 2 tablespoon chopped coriander leaves (cilantro)
- 1.25 cups water
- 2 tablespoons oil - any neutral oil or coconut oil
- salt as required
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Instructions
Roasting oats
- Heat oil in a pan. Add 1 cup quick cooking oats.
- Stir and roast on a low heat until the oats become crisp.
- Keep stirring continuously so that the oats do not get browned from the bottom. No need to brown the oats. You really just want a bit of crispness.
- Remove oats in a plate or tray and set aside.
Sautéing onions and veggies
- In the same pan, heat the oil. Add mustard seeds. Stir and fry until the mustard seeds crackle.
- Then add cumin seeds, chana dal, urad dal (optional) and cashews.
- Stir and fry until the chana dal gets browned.
- Add tightly packed finely chopped onions. Stir and sauté until the onions turn translucent.
- Next add finely chopped ginger, chopped green chillies and curry leaves. Stir and sauté for half a minute.
Making oats upma
- Then add finely chopped carrots, finely chopped french beans and green peas, fresh or frozen. Stir and sauté for 2 minutes.
- Add water. Cover the pan with its lid.
- On a medium heat simmer and cook this mixture until the veggies are almost done. About 8 to 9 minutes.
- Then add the roasted oats. Stir lightly. Add salt as required. Stir very well.
- Then cover the pan again with its lid and on a low heat, steam for 7 to 8 minutes.
- Once done, then add chopped coriander leaves.
- Stir and serve oats upma drizzled with some lemon or lime juice.
Serving suggestions
- Oats upma is best served hot or warm. Drizzle it with a bit of lemon juice and enjoy with your morning cup of tea. You can also serve it with a side of coconut chutney.
- You can also have oats upma as a brunch or an evening snack.
Storage
- Oats upma is best had hot or warm. If you have any leftovers, store in an airtight container or jar, in the refrigerator for a day only. Reheat in a microwave oven or steam in a pan or in the Instant pot for a few minutes.
Nutrition Information
Show Details
Calories
264kcal
(13%)
Carbohydrates
30g
(10%)
Protein
7g
(14%)
Fat
14g
(22%)
Saturated Fat
2g
(10%)
Sodium
554mg
(23%)
Potassium
246mg
(7%)
Fiber
7g
(28%)
Sugar
4g
(8%)
Vitamin A
2044IU
(41%)
Vitamin B1 (Thiamine)
1mg
Vitamin B2 (Riboflavin)
1mg
Vitamin B3 (Niacin)
28mg
Vitamin B6
1mg
Vitamin C
60mg
(67%)
Vitamin E
5mg
Vitamin K
9µg
Calcium
53mg
(5%)
Vitamin B9 (Folate)
301µg
Iron
3mg
(17%)
Magnesium
100mg
Phosphorus
182mg
Zinc
1mg
Nutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 264 kcal
% Daily Value*
| Calories | 264kcal | 13% |
| Carbohydrates | 30g | 10% |
| Protein | 7g | 14% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Sodium | 554mg | 23% |
| Potassium | 246mg | 5% |
| Fiber | 7g | 28% |
| Sugar | 4g | 8% |
| Vitamin A | 2044IU | 41% |
| Vitamin B1 (Thiamine) | 1mg | |
| Vitamin B2 (Riboflavin) | 1mg | |
| Vitamin B3 (Niacin) | 28mg | |
| Vitamin B6 | 1mg | |
| Vitamin C | 60mg | 67% |
| Vitamin E | 5mg | |
| Vitamin K | 9µg | |
| Calcium | 53mg | 5% |
| Vitamin B9 (Folate) | 301µg | |
| Iron | 3mg | 17% |
| Magnesium | 100mg | 25% |
| Phosphorus | 182mg | |
| Zinc | 1mg |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
102 reviews
Excellent
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