Oats Upma With Seasonal Vegetable

Oats Upma is a healthy twist on the classic South Indian upma, made with fiber-rich oats and fresh vegetables. It’s perfect for weight-watchers, diabetic-friendly, and ideal for a quick breakfast or light dinner..

Prep Time: 10 mins

Cook Time: 15 mins

Total Time: 25 mins

Serving: 1

Nutritional Info: ~220 kcal, high fiber, low fat

Ingredients For Oats Vegetable Upma

Rolled oats – 1/2 cup

Water – 1 cup

Onion – 2 tbsp (finely chopped)

Mixed vegetables (carrot, beans, capsicum) – 1/2 cup (finely chopped)

Ginger – 1/2 tsp (grated)

Mustard seeds – 1/4 tsp

Curry leaves – 4–5

Green chilli – 1 (finely chopped)

Lemon juice – 1 tsp

Salt – to taste

Oil – 1/2 tsp (mustard or olive oil)

Fresh coriander – for garnish

How to make Oats Vegetable Upma

Dry roast the oats in a pan for 2–3 minutes until lightly aromatic. Set aside.

Heat oil in a non-stick pan. Add mustard seeds, curry leaves, ginger, and green chilli.

Add chopped onions and sauté until translucent.

Add all chopped vegetables and sauté for 2–3 minutes.

Pour in water and let it come to a boil.

Add the roasted oats gradually while stirring continuously to avoid lumps.

Add salt, cover, and cook for 4–5 minutes on a low flame until soft.

Turn off the heat. Add lemon juice and garnish with fresh coriander.

Complete oats upma thali with :

Mint-coriander chutney

1 cup of low-fat buttermilk

Oats Vegetable Upma Thali

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Ingredients

  

• Rolled oats – 1/2 cup
• Water – 1 cup
• Onion – 2 tbsp finely chopped
• Mixed vegetables carrot, beans, capsicum – 1/2 cup (finely chopped)
• Ginger – 1/2 tsp grated
• Mustard seeds – 1/4 tsp
• Curry leaves – 4–5
• Green chilli – 1 finely chopped
• Lemon juice – 1 tsp
• Salt – to taste
• Oil – 1/2 tsp mustard or olive oil
• Fresh coriander – for garnish

Instructions

 

• Dry roast the oats for 2–3 minutes in a pan until lightly aromatic. Set aside.
• Heat oil in a non-stick pan. Add mustard seeds, curry leaves, ginger, and green chilli.
• Add chopped onions and sauté until translucent.
• Add all chopped vegetables and sauté for 2–3 minutes.
• Pour in water and let it come to a boil.
• Add the roasted oats gradually while stirring continuously to avoid lumps.
• Add salt, cover and cook for 4–5 minutes on low flame until soft.
• Turn off the heat. Add lemon juice and garnish with fresh coriander.

Notes

Serve with:
Mint-coriander chutney

1 cup of low-fat buttermilk