Oats Upma Recipe (with Step by Step Photos)

Oats are known for their health benefits because of its dietary fibers, iron and cholesterol reducing agents. Oats upma is a fusion of western and Indian ingredients, which combines all health benefits of oats, fresh vegetables and Indian spices. This south Indian recipe of upma prepares a healthy dish that is suitable to be served to kids as well as heart and diabetic patients.

Healthy Oats Upma for Kids

Preparation Time: 5 minutes
Cooking Time: 20 minutes
Serves: 2 servings
Ingredients:
1 cup Rolled Oats
1/2 teaspoon Mustard Seeds
1/2 teaspoon Cumin Seeds
1 teaspoon Chana Dal (optional)
2 sprigs Curry Leaves
1 medium Onion, finely chopped
1 Green Chilli, chopped
1/4 cup finely chopped Carrot
1/4 cup finely chopped Capsicum
1 Tomato, finely chopped
5-6 fried Cashew Nuts (optional)
2 tablespoons chopped Coriander Leaves
Salt to taste
2 tablespoons Cooking Oil or Ghee (clarified butter)
1¼ cups Hot Water

Notes:

  • If you want to use instant or quick oats, then add 3/4 cup water for 1 cup oats.
  • If you want to use steel cut oats, then add 2½-3 cups water because they absorb more water and take more time to cook compared to rolled oats.
Directions:

  1. step-1
    Roast oats in a pan or kadai until they change from white to light brown. Transfer them in a plate and keep aside.
  2. step-2
    Heat 2 tablespoons oil in the same kadai or pan. Add mustard seeds and cumin seeds. When seeds begin to pop, add chana dal and curry leaves. Sauté until dal turns light brown for approx. 1 minute. Add chopped onion and chopped green chillies, sauté until onion becomes translucent.
  3. step-3
    Add chopped carrot, chopped capsicum and chopped tomatoes, sprinkle salt over it and cook for 2-3 minutes.
  4. step-4
    Add and mix roasted oats and cook for a minute.
  5. step-5
    Add 1¼ cups hot water and stir for a minute.
  6. step-6
    When it starts to boil, cover with a lid and cook over medium flame.
  7. step-7
    Cook until water is absorbed and oats are cooked thoroughly for approx. 5-6 minutes.
  8. step-8
    Add chopped coriander leaves and cashew nuts and mix well.
  9. l_step
    Turn off flame and transfer healthy oats upma to a serving bowl.
Tips and Variations:

  • If you are using steel cut oats, then add 2½-3 cups water because they take more time to cook.
  • You can add vegetables like beans, green peas etc. to make it even healthier.
  • If you are preparing it for heart patient, use very little amount of oil or ghee and use cholesterol free butter.
Taste: Salty and mild spicy taste of spices, vegetables and oats.
Serving Ideas: Serve this healthy upma with tea in the morning for breakfast or as afternoon snack. It is a perfect healthy snack that can be packed in kid’s lunch box.
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9 Comments


Apr 25, 2017 by Narjit kaur
Very easy n tasty recipe.

May 29, 2016 by Debbie
Very healthy & tasty...I want some more oats recipe.. Thanx :)

Feb 04, 2016 by Sujaya Rajasekhar
Very nice recipe. I tried it and it was tasty. Oats is very healthy and it also helps to reduce cholesterol. Glad to know that it can be eaten as upma also. Thanks for sharing this recipe.

Jan 18, 2016 by Anu
Hi, I tried the recipe kids liked it so much. I made slight modification for kids. Added garam masala and jeera powder for spice for my surprise it tasted like Maggi and we enjoyed it with tomato sauce.

Response: Thank you Anu for trying the recipe and sharing the tip and I am glad to hear that your kids liked the recipe.


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Jun 01, 2015 by Harsha
My family and I love this recipe. Thank you so much for this healthy recipe.

Sep 03, 2014 by nilam
Hi what is rolled and steel cut oats? In india, what kind of oats we get and what kind of oats are Quaker oats...
Also, please share some recipes for infants and babies.

thanx alot

Response: Hi Nilam, there are different varieties of oats available in the market; instant oats, quick oats, rolled oats and steel cut oats. Instant oats take less time and water to cook while steel cut oats take more water and time to cook among all varieties.


Jun 27, 2014 by tarvinder
can we mix oat and suji?

Response: Hi Tarvinder, we can not mix oats and suji for making upma Here are the reasons:
1. Time required to roast oats and suji is different.
2. Amount of water required to cook oats and suji is different.


May 21, 2014 by shantanu das
Glad to know that i can eat oat as a "Upma" also.Next time when i will make breakfast on sat or sunday morning i will definitely try this recipe.One more thing i like to say,yours procedure of telling recipes with step by step pics is very helpful...highly appreciated!

Jul 10, 2013 by Rama. Pujara
Very nutritious and appetizing oil free recipe recommended for obese people.