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oats upma | oats upma with vegetables |healthy Indian oats upma | quick oats upma |
Tarla Dalal
05 March, 2025
Table of Content
oats upma | oats upma with vegetables |healthy Indian oats upma | quick oats upma |with 24 amazing images.
oats upma is a super healthy Indian breakfast upma recipe which is made from oats, vegetables and spices. What we love about healthy Indian oats upma is that its very easy to cook and the ingredients are easily available in the Indian kitchen.
oats upma with vegetables is far healthier than the traditional upma which is made from rava. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.
Here, fibre-rich oats is cooked along with a traditional, flavourful tempering and scrumptious, colourful veggies like carrots and peas, which add to the flavour and visual appeal of the oats upma.
I would like to share some important tips to make the perfect quick oats upma. 1. Take care to roast the oats well, to remove the raw aroma and also ensure that the final texture of the upma is nice and not gooey. 2. Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids , which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease.
The Oats Upma is quite filling, and ideal for breakfast as it will easily keep you satiated till lunch time.
Being fibre-rich, this upma can also be had by diabetics, but in that case, the sugar should be avoided.
Enjoy how to make oats upma | oats upma with vegetables | healthy Indian oats upma | quick oats upma with detailed step by step photos and video below.
Oats Upma ( Breakfast Recipes) recipe - How to make Oats Upma ( Breakfast Recipes)
Tags
Preparation Time
10 Mins
Cooking Time
15 Mins
Total Time
25 Mins
Makes
4 servings
Ingredients
For Oats Upma
2 cups quick cooking rolled oats
1 tsp turmeric powder (haldi)
1 tsp mustard seeds ( rai / sarson)
1 tsp urad dal (split black lentils)
5 to 6 curry leaves (kadi patta)
1 whole dry Kashmiri red chilli , broken into pieces
2 green chilli , slit
1/2 cup finely chopped onion
1/4 cup finely chopped carrot
1/4 cup green peas
1 tsp sugar , optional
salt to taste
For The Garnish
2 tbsp finely chopped coriander (dhania)
Method
For oats upma
- To make oats upma, heat 1 tsp of olive oil in a non-stick pan, add the oats and ½ tsp of turmeric powder and sauté on a medium flame for 3 to 4 minutes or till it turns light brown in colour, stirring occasionally. Keep aside.
- Heat the remaining 2 tsp of olive oil in a broad non-stick pan and add the mustard seeds.
- When the seeds crackle, add the urad dal, curry leaves, red chillies and green chillies and sauté on a medium flame for 1 minute.
- Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
- Add the carrots and green peas and sauté on a medium flame for 2 minutes.
- Add the oats mixture, sugar, salt and remaining ½ tsp of turmeric powder, mix well and cook on a medium flame for 1 minute, stirring continuously.
- Add 1½ cups of hot water, cover and cook on a slow flame for 2 minutes, stirring occasionally.
- Serve the oats upma immediately garnished with coriander.
oats upma | oats upma with vegetables | healthy Indian oats upma | quick oats upma Video by Tarla Dalal
Oats Upma ( Breakfast Recipes) recipe with step by step photos
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- Upma in general is a quick and easy Indian breakfast recipe. You can even pack it as a healthy tiffin box snack for your kids like our oats upma | oats upma with vegetables | healthy Indian oats upma | quick oats upma. Here are few more vegetarian upma recipes from our website made using various ingredients.
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To make Oats Upma, we will lightly roast the oats first. For that, heat 1 tsp of olive oil in a broad non-stick pan.
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Once the olive oil is hot, add the oats. We are using quick cooking rolled oats, they are healthy as compared to semolina. Read more about the nutritional health benefits of rolled oats in this article
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Add ½ tsp of turmeric powder.
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Sauté on a medium flame for 3 to 4 minutes or till the oats turns light brown in colour and crisp, while stirring occasionally. Always roast the oats on a medium heat. Roasting on high flame can burn it very quickly.
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Transfer the roasted oats in a plate and keep aside.
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Heat the remaining 2 tsp of olive oil in the same non-stick pan.
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Once the oil is hot, add the mustard seeds.
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When the seeds crackle, add the urad dal. You can also add chana dal.
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Also, add curry leaves.
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Add the red chillies and green chillies. If you are making this for kids then skip adding whole chillies and make use of chilli powder.
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Sauté everything on a medium flame for 1 minute or till the dal turns light brown in colour.
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Add the onions and sauté on a medium flame for 1 minute or till the onions turn translucent.
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Add the carrots. I love adding French beans, tomatoes and boiled corn in the Oats Upma vegetable recipe.
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Add the green peas. You can add any vegetable of your choice to give a nutritional boost to the Oats Upma.
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Sauté the vegetables on a medium flame for 2 minutes.
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Add the roasted oats mixture. If you want to use steel cut oats, then you can use them too but, they would require more water (around 2½-3 cups water) and take more time to cook as compared to rolled oats.
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Also, add sugar which is optional and add the salt.
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Add the remaining ½ tsp of turmeric powder. You can reduce the quantity of turmeric powder or avoid it here if you wish to.
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Mix well and cook on a medium flame for 1 minute, while stirring continuously.
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Add 1½ cups of hot water.
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Mix Oats Upma well, cover and cook on a slow flame for 2 minutes, while stirring occasionally.
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And our fibre-rich Vegetable Oats Upma is ready!
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Serve Vegetable Oats Upma immediately garnished with coriander or else it will become lumpy. Drizzle few drops of lemon juice to elevate the taste of the Oats Upma.
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To make Oats Upma, we will lightly roast the oats first. For that, heat 1 tsp of olive oil in a broad non-stick pan.
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If you like Oats Upma, then here are some fibre rich breakfast recipes.
- Oats and Cabbage Roti
- Cauliflower and Oats Tikki
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Oats Upma for weight loss, diabetics and heart. Oats are a good source of dietary fiber which help bind excess cholesterol and prevent it from being deposited in the arteries. Thus, they are beneficial for heart patients. The presence of beta-glucan in oats helps in slow release of sugar in the blood. Thus they give a feeling of fullness and benefit weight watchers and by avoiding spike in blood glucose levels they turn out to be diabetic-friendly. It’s a great source of protein, which further helps to boost metabolism and avoid obesity. Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids, which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease. Go wise and replace semolina upma with this healthier version using oats. Diabetics and Weight watchers are best advised to avoid the sugar in this Oats Upma recipe, which is optional.
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Oats Upma for weight loss, diabetics and heart. Oats are a good source of dietary fiber which help bind excess cholesterol and prevent it from being deposited in the arteries. Thus, they are beneficial for heart patients. The presence of beta-glucan in oats helps in slow release of sugar in the blood. Thus they give a feeling of fullness and benefit weight watchers and by avoiding spike in blood glucose levels they turn out to be diabetic-friendly. It’s a great source of protein, which further helps to boost metabolism and avoid obesity. Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids, which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease. Go wise and replace semolina upma with this healthier version using oats. Diabetics and Weight watchers are best advised to avoid the sugar in this Oats Upma recipe, which is optional.
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Take care to roast the oats well, to remove the raw aroma and also ensure that the final texture of the upma is nice and not gooey.
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Prefer to use olive oil for this recipe as it will add some omega-3 fatty acids , which reduces the inflammation in the body and prevents the onset of diseases and even avoid further damage to body due to any pre-existing disease.
![]()
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Take care to roast the oats well, to remove the raw aroma and also ensure that the final texture of the upma is nice and not gooey.
Nutrient values (Abbrv)per plate
| Energy | 207 cal |
| Protein | 7.4 g |
| Carbohydrates | 30.6 g |
| Fiber | 5.4 g |
| Fat | 6.4 g |
| Cholesterol | 0 mg |
| Sodium | 5.2 mg |
Click here to view Calories for Oats Upma ( Breakfast Recipes)
The Nutrient info is complete
meenu
March 13, 2025, midnight
I tried Taste was awesome Thanx 4 it
Tarla Dalal
March 13, 2025, midnight
Hi Meenu, We are very happy to know you loved the recipe Do try more and more recipes and let us know how they turned out. Happy Cooking !!
Shanthala Sajjan
March 13, 2025, midnight
Really nice mam, you have amazing collection of recipes... Ty Soo much, helped me a lot.
Pooja Sharma
March 13, 2025, midnight
Foodie #679499
March 13, 2025, midnight
Shaili Kumari
March 13, 2025, midnight
Very nice recipe
Jo
March 13, 2025, midnight
This receipe is for diabetic people but its showing too much of carbohydrates which f not good for diabetic.
Fehmida khan
March 13, 2025, midnight
Nice and sounds very yummy and delicious thanks for sharing this quick recipe please keep sharing would like to get more ideas for mid evening healthy snacks options
Tarla Dalal
March 13, 2025, midnight
Hi, Thank you for your kind words. Type healthy snacks in the search on the website and you will get recipes.
Nikhar Maheshwari
March 13, 2025, midnight
Tried this and turned out to be awesome. Very easy to cook and nicely explained, kudos!
Tarla Dalal
March 13, 2025, midnight
Hi Nikhar, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Dipali Purohit
March 13, 2025, midnight
Fantastic and highly healthy
Tarla Dalal
March 13, 2025, midnight
Hi, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Deepika
March 13, 2025, midnight
Can you please tell me some brands of quick cooking oats as well as some of rolled oats. It will be a great help! Thank you :)
Tarla Dalal
March 13, 2025, midnight
Hi Deepika, For all our oat recipe we use Quaker Oats
Jayanti Raghavan
March 13, 2025, midnight
Payal Parikh 86
March 13, 2025, midnight
This easy and quick recipe is perfect for breakfast , I make this often for breakfast, this should be served immediately once made to enjoy it the most..
Kavitha
March 13, 2025, midnight
Anjnesh sharma
March 13, 2025, midnight
Thankyou soo much mam for amazing ideas and tricks that made our normal monotonous food more tasty and healthy.
Tarla Dalal
March 13, 2025, midnight
Hi Anjnesh, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Foodie#453933
March 13, 2025, midnight
li added beetroot too..its was lovely red...and sooo yummy!
Tarla Dalal
March 13, 2025, midnight
Thanks for your lovely comments and keep trying and posting your feedback. We love it.
Kalyan Food Lover
March 13, 2025, midnight
Healthy nasta!!!!
Foodie #665002
March 13, 2025, midnight
Madam thank u so much for the recipes. I am trying all your recipes for weight loss purpose. all your recipes are very good and healthy but it would be even more better if you tell us how many calories are contained in each serving.
Tera Baap
March 13, 2025, midnight
Ideal for diabetics, and 1 spoon of sugar lol.Please think before posting
Tarla Dalal
March 13, 2025, midnight
This recipe is high in fibre because of the use of oats and hence is a more healthier option than the refined semolina upma for diabetics. Also the recipe makes use of only 1 tsp of sugar which is 1/4 tsp per serving, and that too can be avoided if you wish to.
David Sand
March 13, 2025, midnight
To make oats upma, regular rolled oats are best suited. The health benefits of regular rolled oats are more when compared to the quick cook oats. Regular rolled oats have a low glycemic index than the quick cook oats. So those who want to include oats in their diet for health reasons must favor rolled oats.
Tarla Dalal
March 13, 2025, midnight
Dear David, There is very minimal nutritional difference between the regular rolled oats and quick cooking rolled oats. This recipe has been tried using quick cooking rolled oats, but you can opt for regular rolled oats also. However the cooking time for regular rolled oats is more than the quick oats hence kindly keep a check while cooking them. Also the amount of water may vary.
Deepak
March 13, 2025, midnight
what is one serving? ie by weight , oats uncoocked.
Tarla Dalal
March 13, 2025, midnight
1 cup of quick cooking rolled oats is approx. 75 grams.
arti
March 13, 2025, midnight
easy to make and very tasty ..but had a weird musty smell...cant think why.Followed the steps quite religiously.
Tarla Dalal
March 13, 2025, midnight
If you have used olive oil, the taste could be because of it. Try replacing it with coconut oil if you like, else peanut oil.
nirma
March 13, 2025, midnight
Oats Upma ek zat pat breakfast recipes jo oats and vegetables se swadist muje bahut aacha laga
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