Masala Vegetable Oats Upma
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
Masala Vegetable Oats Upma is a wholesome twist on the classic South Indian upma, where rolled oats replace semolina for a lighter, fibre-rich meal. Packed with colourful vegetables and aromatic spices, it's a savoury breakfast that keeps you full without weighing you down. Perfect for busy mornings, this one-pan dish comes together in under 30 minutes and is ideal for weight watchers and those managing blood sugar.
Ingredients
How to Make It
Dry roast the oats in a wide pan over medium heat for 3-4 minutes until they smell nutty and feel dry. Transfer to a plate and set aside.
In the same pan, heat coconut oil. Add mustard seeds and let them pop. Then add cumin seeds, urad dal, chana dal, and cashews. Sauté until the dals turn golden and cashews are lightly browned.
Add chopped onion, grated ginger, green chillies, and curry leaves. Sauté until the onion turns translucent.
Stir in the chopped carrot, beans, and green peas. Add turmeric powder and salt. Mix well and sauté for 2 minutes.
Pour in 1.5 cups of water and bring to a boil. Reduce heat, cover, and simmer until the vegetables are tender, about 5-6 minutes.
Add the roasted oats, stirring continuously to avoid lumps. Cook uncovered for 2-3 minutes until the oats absorb the water and the mixture thickens.
Turn off the heat. Stir in chopped coriander leaves and lemon juice, if using.
Serve hot with a side of coconut chutney or a wedge of lemon.
Nutrition per serving
* Approximate values per serving
Health Benefits
This oats upma is a smart choice for weight management as oats provide beta-glucan, a soluble fibre that promotes satiety and helps control appetite. The mixed vegetables add vitamins, minerals, and additional fibre, supporting digestive health. Unlike traditional upma made with semolina, this version has a lower glycemic index, making it suitable for people with diabetes. The use of coconut oil provides healthy medium-chain triglycerides, and the spices like turmeric and ginger offer anti-inflammatory benefits.
Pro Tips
- →Roasting the oats before cooking enhances their nutty flavour and prevents them from becoming mushy.
- →Adjust the water quantity based on the consistency you prefer. For a softer upma, add an extra 1/4 cup water.
- →To make it more protein-rich, add a handful of sprouted moong beans or a tablespoon of hemp seeds.
- →For a vegan version, skip ghee and use coconut oil. For a non-vegan version, you can use ghee for added flavour.
Variations
- 1Add grated beetroot for a vibrant pink colour and extra nutrients.
- 2Replace oats with quinoa or broken wheat (dalia) for a different texture.
- 3For a South Indian twist, add a tablespoon of freshly grated coconut while garnishing.
- 4Make it spicier by adding a pinch of red chilli powder or chopped green chillies.
Frequently Asked Questions
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