Oats Upma is a savory, nutritious twist on the traditional upma. It’s a perfect dish to start your day, combining the health benefits of oats with the vibrant flavors of Indian spices and vegetables. Oats are packed with fiber and nutrients, making this upma not only delicious but also a wholesome, guilt-free option for breakfast.
Ingredients:
- 1 cup rolled oats (quick-cooking or old-fashioned)
- 1 tablespoon oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon urad dal (split black gram)
- 1/2 teaspoon chana dal (split chickpeas)
- 1 green chili, finely chopped (optional)
- 1 small onion, finely chopped
- 1 small tomato, finely chopped
- 1 carrot, grated or finely chopped
- 1/4 cup green peas (fresh or frozen)
- 1/4 cup chopped beans (optional)
- 1/4 teaspoon turmeric powder
- Salt, to taste
- 1/2 teaspoon red chili powder (optional)
- A pinch of asafoetida (hing)
- 1 tablespoon chopped coriander leaves
- 1 tablespoon lemon juice (optional)
Instructions:
- Roast the Oats:
- Start by dry roasting the oats. In a pan, place the oats and gently roast them on low-medium heat for 2-3 minutes until they turn slightly golden and release a nutty aroma. Keep stirring to avoid burning. Once done, set the oats aside.
- Prepare the Tempering:
- Heat oil or ghee in a pan over medium heat. Add the mustard seeds and let them splutter.
- Add the cumin seeds, urad dal, and chana dal. Sauté for a minute until the dals turn golden brown.
- If you’re using green chili, add it now and sauté for another 30 seconds.
- Sauté the Vegetables:
- Add the chopped onion and sauté until it becomes translucent.
- Add the chopped tomato, grated carrot, peas, and beans. Cook the vegetables for about 3-4 minutes until they soften.
- Sprinkle the turmeric powder, red chili powder (if using), and a pinch of asafoetida. Mix well.
- Cook the Oats:
- Add 2 cups of water to the vegetable mixture and bring it to a boil.
- Once the water starts boiling, reduce the heat to medium and slowly add the roasted oats while stirring continuously to avoid any lumps.
- Cover the pan and let it cook for 3-4 minutes, or until the oats absorb the water and become soft.
- Finish and Serve:
- Once the oats are cooked and the water has been absorbed, fluff the upma with a fork.
- Stir in chopped coriander leaves and lemon juice for an extra burst of flavor.
- Taste and adjust salt or seasoning as needed.
Tips for the Best Oats Upma:
- If you prefer a spicier upma, you can increase the amount of green chilies or add a pinch of garam masala at the end.
- To add more protein, you can sprinkle some roasted peanuts or cashews on top.
- You can also experiment by adding other vegetables like bell peppers, spinach, or sweet corn based on your preferences.
Why Oats Upma is a Great Choice:
- Nutrient-Packed: Oats are a rich source of soluble fiber, helping to regulate cholesterol and improve digestion.
- Quick and Easy: This dish comes together in less than 20 minutes, making it perfect for busy mornings.
- Versatile: You can add or omit vegetables based on what you have in your kitchen, making it a customizable dish.
- Low-Calorie and Filling: Oats Upma is low in calories yet filling, making it an excellent choice for those looking to maintain a healthy weight.
Oats Upma is a great way to enjoy a flavorful and healthy breakfast. Whether you enjoy it as a light meal or pair it with a side of yogurt, it’s sure to keep you energized throughout the day. Give this recipe a try, and you’ll fall in love with the wholesome goodness of oats!
