Oats Upma is a wholesome and healthy variation of the classic South Indian upma. Made with oats instead of rava, it’s rich in fiber and light on the stomach, making it a perfect choice for a nutritious breakfast or light dinner. The roasted oats give a pleasant nutty flavor, while the mild spices and sautéed vegetables add aroma and taste. This dish is ideal for people looking for a quick, tasty, and heart-friendly meal that keeps you full for long hours.
Ingredients
- Oats – 1 cup (rolled oats or quick oats)
- Oil – 1 tbsp
- Mustard seeds – ½ tsp
- Urad dal – ½ tsp
- Chana dal – ½ tsp
- Green chilies – 2 (slit)
- Ginger – 1 tsp (finely chopped)
- Onion – 1 (finely chopped)
- Curry leaves – few
- Mixed vegetables (carrot, beans, peas) – ½ cup (chopped)
- Water – 1½ cups
- Salt – to taste
- Lemon juice – 1 tsp
- Coriander leaves – for garnish
Preparation Process
- Dry roast oats: Roast oats in a pan on low flame for 3–4 minutes until crisp; set aside.
- Tempering: Heat oil in a pan. Add mustard seeds, urad dal, chana dal; let them splutter.
- Add aromatics: Add green chilies, ginger, curry leaves, and onion. Saute until translucent.
- Add vegetables: Add chopped vegetables and saute 2–3 minutes.
- Add water: Pour water and add salt. Bring to a boil.
- Add oats: Add roasted oats gradually while stirring to prevent lumps.
- Cook: Cover and cook for 3–5 minutes until oats are soft.
- Finish: Add lemon juice, garnish with coriander, and serve warm.
Tips
- Roast oats well to prevent stickiness.
- Add cashews in tempering for a richer flavor.
- Use ghee instead of oil for aroma.
- For extra taste, add a pinch of garam masala or black pepper.
- Avoid overcooking to retain texture.
Variations
- Masala Oats Upma: Add tomato, garam masala, and coriander powder.
- Coconut Oats Upma: Add grated coconut at the end for South Indian flavor.
- Curd Oats Upma: Mix in a spoon of curd before serving for a tangy twist.
Health Benefits
- Rich in fiber and aids digestion.
- Supports heart health and lowers cholesterol.
- Keeps you full longer, helping in weight management.
- Packed with antioxidants and vitamins.