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vegetable oats upma served in a bowl with coriander leaves on the side
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5 from 2 votes

Vegetable Oats Upma

Vegetable Oats Upma is a delicious, quick, and healthy breakfast recipe made with rolled oats, mixed vegetables, and some spices.
Course Breakfast
Cuisine Indian
Keyword rolled oats upma recipe, vegetable oats upma
Diet Vegan
Method Stovetop
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2
Calories 423kcal
Author Bhavana Patil

Ingredients

  • 1 cup rolled oats
  • 2 tablespoons oil
  • ½ teaspoon mustard seeds
  • ½ teaspoon cumin seeds
  • 1 teaspoon urad dal
  • 1 teaspoon chana dal
  • 8-10 cashewnuts
  • 2 green chilies finely chopped
  • 1 teaspoon ginger minced or grated
  • 1 stalk curry leaves
  • ½ cup onion finely chopped
  • 1 cup mixed veggies (carrot, beans, bell pepper, green beans)
  • ¼ teaspoon turmeric
  • salt
  • 1 cup water
  • 1 tablespoon lemon juice
  • 2 tablespoons coriander leaves

Instructions

  • Start by dry roasting the old-fashioned rolled oats on a medium-low flame in a pan for about 3-5 minutes or until they turn crisp, stirring occasionally to prevent burning. Once roasted, transfer the oats to a clean, dry bowl or plate, and set aside.
    Note: Do not brown the oats while roasting.
    step to roast the rolled oats collage
  • In a Kadai, heat oil over medium heat. Once it’s hot, add mustard seeds, and jeera seeds. Stir fry till the mustard seeds crackle.
    step to temper the spices in a kadai collage
  • Then add urad dal, chana dal, and cashew nuts and saute until the dal and cashews are light golden brown.
    step to saute cashews and dal collage
  • Then add green chilies, ginger, curry leaves, and saute for a few seconds.
    step to saute curry leaves and other ingredients collage
  • Add onions and saute until the onions become light brown. 
    step to saute onions collage
  • Then add chopped vegetables and saute for 2-3 minutes.
    step to saute vegetables collage
  • Add turmeric and salt to taste. Mix well.
    step to add spices collage
  • Add 1 cup of water (if using instant quick-cook oats, use ½ cup of water) and bring the water to a boil.
    step to add water and boil for vegetable oats upma recipe collage
  • Add rolled oats, mix well, and cook until the water is soaked.
    step to add dry roasted oats and cook collage
  • Then cover with a lid, and cook for 2 minutes on medium low flame until no excess moisture is left.
    step to cook oats collage
  • Turn off the gas and add lime juice and coriander leaves. Mix well.
    step to add lemon juice and coriander to rolled oats upma collage
  • Serve Vegetable oats upma hot with coconut chutney, or yogurt.
    vegetable oats upma served in a bowl with coriander leaves on the side

Notes

Tips

  • Type of Oats: Rolled oats are the best and recommended type of oats to make upma as they don't turn mushy. If you don't have them, you can also use instant quick-cooking rolled oats; make sure to roast them as well.
  • Roasting Oats: Always roast the oats to get a good texture to the upma without making them gooey.
  • Oats and water ratio: It is very important to add the right amount of water to cook oats, or else the upma will turn mushy. For every cup of uncooked old-fashioned rolled oats, you will need 1 cup of water, and ½ cup of water for 1 cup of Instant Oats.
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Variations

  • Vegetables: Add vegetables of your choice, like broccoli, potato, zucchini, and sweet corn, to make a healthy vegetable oats upma.
  • Fresh Coconut: You may sprinkle some freshly shredded coconut on top of the oats upma just before serving.
  • If you don't have urad dal or chana dal at home, you can skip them and substitute roasted peanuts for crunch.

Nutrition

Calories: 423kcal | Carbohydrates: 53g | Protein: 11g | Fat: 20g | Saturated Fat: 2g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 11g | Trans Fat: 0.1g | Sodium: 205mg | Potassium: 472mg | Fiber: 12g | Sugar: 4g | Vitamin A: 4694IU | Vitamin C: 41mg | Calcium: 77mg | Iron: 4mg