Oats Upma Recipe (Healthy Savory Oats)
User Reviews
4.7
Oats Upma Recipe (Healthy Savory Oats)
Description
Oats Upma Recipe (Healthy Savory Oats) uses quick-cooking oats lightly roasted until crisp and mixed with sautéed mustard seeds, cumin seeds, chana dal, urad dal, cashews, and aromatics like ginger, green chilies, and curry leaves. Fresh vegetables including finely chopped carrots, french beans, and green peas add texture and color. The mixture is simmered with water until the oats soften and absorb flavors, creating a wholesome, warm dish. The method relies on layering flavors from tempering spices and sautéed veggies before combining with oats for a satisfying texture.
The flavor has mild spice from green chilies and the warmth of toasted spices and dals, balanced by the natural sweetness of the vegetables. The texture contrasts crisp roasted oats initially, which become tender but not mushy upon simmering, while the vegetables retain some bite. The dish is subtly seasoned with salt and fresh coriander leaves, keeping it light yet flavorful.
This oats upma can be served as a nourishing breakfast or snack, offering a filling yet simple meal made from pantry staples and fresh vegetables. It suits those looking for a savory oats preparation with traditional Indian flavor elements and a vegetable boost for balanced nutrition.
Ingredients
For roasting oats
- 1 cup oats 100 grams, quick cooking
- ½ teaspoon neutral cooking oil any neutral oil, generic cooking oil
Other ingredients
- ¼ cup onion tightly packed, finely chopped
- ¼ cup carrot finely chopped
- ¼ cup french beans finely chopped
- 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 Coriander leaves cilantro, chopped
- 1.25 cups water
- 2 tablespoons neutral cooking oil any neutral oil or coconut oil, generic cooking oil
- salt as required
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 DetailsNutrition 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.
User Reviews
Overall Rating
4.7
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