July 16, 2023

Oats Upma |Healthy Savory Oats

Are you in search of a wholesome and delectable breakfast option that packs a nutritional punch? Look no further than oats upma – a delightful twist on the classic upma recipe. With its rising popularity among health-conscious individuals and food enthusiasts, has become a go-to choice for a hearty and nourishing morning meal.

What is Oats Upma?

Oats upma is a delightful and nutritious variation of the traditional upma dish, where oats are used as the main ingredient instead of semolina or rice. Upma is a popular South Indian breakfast dish that typically consists of cooked grains, seasoned with spices, vegetables, and garnished with herbs.

Retains the essence of traditional upma while incorporating the health benefits of oats. Oats, known for their high fiber content and essential nutrients, make a filling and nutritious breakfast option. It offers a great alternative for those looking to add variety to their morning meals or incorporate more whole grains into their diet.

The process of making involves tempering spices in oil, adding vegetables for flavor and nutrition, and cooking oats with water until they reach a desirable texture. The result is a flavorful and satisfying dish that can be customized with various spices, herbs, and vegetables to suit individual preferences.

Not only provides a hearty and wholesome breakfast but also offers several health benefits. It is a rich source of dietary fiber, which aids digestion, promotes satiety, and helps maintain a healthy weight. Oats also contain important nutrients like vitamins, minerals, and antioxidants, contributing to overall well-being.

Oats Upma Recipe:

Ingredients:

1 cup oats
1 tablespoon oil
1 teaspoon mustard seeds

1 teaspoon cumin seeds
1 small onion, finely chopped
1 green chili, chopped (adjust to taste)

1/4 cup peas
1/4 cup finely chopped carrots
1/4 cup finely chopped bell peppers

1/4 teaspoon turmeric powder
Salt to taste
Fresh coriander leaves for garnish

Lemon wedges (optional)

Instructions:

Dry roast the oats in a pan over medium heat for about 3-4 minutes until they become slightly crisp. Set them aside.

Heat oil in a pan or kadai over medium heat. Add mustard seeds and cumin seeds. Let them splutter.
Add chopped onions and green chili. Sauté until the onions turn translucent.
Add the peas, carrots, and bell peppers. Mix well and cook for about 3-4 minutes until the vegetables are slightly tender.

Add turmeric powder and salt. Mix well.
Add the roasted oats to the pan and mix everything together until well combined.
Reduce the heat to low and cover the pan. Allow it to cook for about 2-3 minutes. This will help the flavors to blend and oats to cook.

Remove the lid and give it a gentle stir. Check the consistency and if needed, cook for an additional minute or two until the oats are cooked to your desired texture.
Garnish with fresh coriander leaves.
Serve hot oats upma on a plate, optionally squeezing some lemon juice over it for added tanginess.

Variations and Additions:

Vegetable Medley: Besides peas, carrots, and bell peppers, you can add other vegetables like finely chopped beans, corn kernels, or even grated zucchini to increase the nutritional value and add more color .

Spices and Seasonings: You can add a pinch of asafoetida (hing) while tempering, or include spices like curry leaves, grated ginger, or a dash of garam masala for a more aromatic profile.
Protein Boost: To increase the protein content , consider adding cooked and drained lentils or legumes such as boiled chickpeas or black beans. These will not only add a protein punch but also provide a delightful texture to the dish.
Nutty Delight: For some added crunch and a nutty flavor, you can sprinkle roasted peanuts, cashews, or almonds over the oats upma. Simply dry roast them separately and sprinkle them on top before serving.

Coconut Twist: For a touch of South Indian flair, you can add some freshly grated coconut . Toss it in with the vegetables during the cooking process, and it will lend a creamy and tropical taste to the dish.
Tomato Tang: If you prefer a tangy twist, add some chopped tomatoes while sautéing the vegetables. The natural acidity of tomatoes will add a tangy and refreshing element to your oats upma.
Fresh Herbs: Consider garnishing your oats upma with fresh herbs like cilantro (coriander) leaves, mint leaves, or even curry leaves. These herbs not only add a burst of freshness but also enhance the aroma and flavor of the dish.