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Whenever I want a quick, healthy, and filling meal, I turn to Vegetable Oats Upma. I love this recipe because it’s not only nutritious but also incredibly flavorful. The combination of oats and fresh vegetables gives me the energy I need to kickstart my day, and the light spices make it perfectly comforting without being heavy.
I often make this upma when I’m in a rush in the morning, but it’s also great as a wholesome lunch or a light dinner. What I enjoy the most is how versatile it is — I can add any vegetables I have at home, and it still tastes amazing. Plus, it’s packed with fiber, vitamins, and proteins, which makes me feel good about what I’m eating.
For me, Vegetable Oats Upma is more than just a recipe. It’s a way to enjoy healthy food without compromising on taste. Every time I make it, the aroma of sautéed vegetables and spices fills my kitchen, making the cooking process just as enjoyable as eating the final dish. I’m excited to share this easy and tasty recipe with you so you can enjoy a wholesome, satisfying meal anytime you like.
Why Vegetable Oats Upma is Healthy
Vegetable Oats Upma is a nutritious and wholesome breakfast option that combines the goodness of oats with fresh vegetables. Oats are rich in soluble fiber, particularly beta-glucan, which helps in lowering cholesterol, controlling blood sugar levels, and improving digestion. Unlike refined grains, oats release energy slowly, keeping you full for longer and preventing mid-morning hunger.
Adding a variety of fresh vegetables like carrots, beans, peas, and capsicum boosts the vitamin, mineral, and antioxidant content of this dish. These nutrients support immunity, skin health, and overall body function. Vegetables also add natural fiber, aiding in smooth digestion and promoting gut health.
Vegetable Oats Upma is also low in unhealthy fats and can be cooked with minimal oil, making it a heart-friendly meal. It’s a perfect blend of carbohydrates, protein, and fiber, providing balanced nutrition. Light yet filling, Vegetable Oats Upma is not just a tasty breakfast but also a step towards a healthier lifestyle.
Ingredients Required for Vegetable Oats Upma
Rolled oats – ½ cup (dry)
Water – 1 cup (adjust for desired consistency)
Carrot – ¼ cup, finely chopped
Beans – ¼ cup, chopped
Capsicum (bell pepper) – 2 tablespoons, chopped
Onion – ¼ small, finely chopped
Green chili – 1, finely chopped (optional, adjust to taste)
Ginger – ½ teaspoon, grated
Curry leaves – 5–6 leaves
Mustard seeds – ½ teaspoon
Cumin seeds – ½ teaspoon
Turmeric powder – ¼ teaspoon
Salt – to taste
Oil – 1 teaspoon (or ghee for extra flavor)
Lemon juice – 1 teaspoon (optional, for tanginess)
Fresh coriander leaves – 1 teaspoon, chopped (for garnish)
Step-by-Step (Vegetable Oats Upma)
Step 1: Roast the Oats
- Heat a non-stick pan on medium flame.
- Add ½ cup oats and dry roast for 3–4 minutes until slightly golden and aromatic.
- Keep aside.
Step 2: Prepare the Tempering
- In the same pan, add 1 tsp oil.
- Add ½ tsp mustard seeds. Let them splutter.
- Add ½ tsp urad dal and ½ tsp chana dal, fry until golden brown.
- Add curry leaves and sauté for 10 seconds.
- Add finely chopped green chili and ginger, roast for 30 seconds.
Step 3: Cook the Vegetables
- Add onion and sauté until translucent.
- Add carrot, beans, capsicum, and peas.
- Sauté for 3–4 minutes until slightly soft but crunchy.
Step 4: Add Water and Oats
- Pour 1 cup water into the pan.
- Add ½ tsp salt (adjust as per taste).
- Bring water to a boil.
- Reduce flame to low and slowly add the roasted oats, stirring continuously to avoid lumps.
Step 5: Cook the Upma
- Cover the pan and cook on low flame for 3–4 minutes.
- Stir once in between to check consistency. The upma should be soft and slightly fluffy.
Step 6: Finish and Serve
- Turn off the flame.
- Add ½ tsp lemon juice and chopped coriander, mix gently.
- Serve hot. You can garnish with grated coconut if desired.
Nutritional Benefits of Vegetable Oats Upma
1. High in Fiber
Oats are rich in soluble fiber, especially beta-glucan, which helps in lowering cholesterol levels, improving digestion, and keeping you full for longer. The vegetables add insoluble fiber, aiding smooth bowel movements and gut health.
2. Good Source of Protein
Oats provide plant-based protein, and adding vegetables like peas, beans, or carrots boosts the protein content, which is essential for muscle repair, growth, and overall body function.
3. Low Glycemic Index
Oats are low-GI carbohydrates, which means they release energy slowly. This helps maintain stable blood sugar levels, making Vegetable Oats Upma ideal for people with diabetes or those trying to manage weight.
4. Packed with Vitamins and Minerals
- Vitamins: Vegetables like carrots, capsicum, and beans add Vitamin A, C, K, and folate, which support immunity, skin health, and blood formation.
- Minerals: Oats and veggies contribute iron, magnesium, zinc, and potassium, important for heart health, energy metabolism, and muscle function.
5. Heart-Friendly Meal
Oats contain beta-glucan and antioxidants, which reduce cholesterol and support cardiovascular health. Vegetables add phytonutrients that reduce oxidative stress in the body.
6. Weight Management Friendly
The combination of fiber, protein, and low-calorie vegetables makes this dish filling yet light, helping you control hunger and avoid overeating.
7. Rich in Antioxidants
Vegetables like tomatoes, capsicum, and carrots are rich in antioxidants, which fight free radicals and reduce inflammation, promoting overall health.
Best time to eat Vegetable Oats Upma
1. Breakfast – Ideal Choice
- Why: Oats Upma is light, nutritious, and provides slow-digesting carbohydrates. This gives you sustained energy for the morning.
- Benefits:
- Keeps you full until lunch.
- Boosts metabolism early in the day.
- Supports digestion due to fiber from oats and vegetables.
2. Mid-Morning Snack
- Why: If you wake up very early or have a light breakfast, a small portion of oats upma can act as a healthy snack.
- Benefits:
- Controls mid-morning hunger pangs.
- Helps maintain blood sugar levels.
Light Dinner (Optional)
- Why: For people looking for a light, easy-to-digest meal, oats upma can replace heavy dinners.
- Benefits:
- Provides fiber and protein without being heavy.
- Supports weight management
- Aids in digestion before bedtime.
Final Thoughts
Vegetable Oats Upma is not just a simple breakfast; it’s a powerhouse of nutrition that fuels my day in the healthiest way possible. The combination of oats and fresh vegetables provides essential fiber, vitamins, and minerals, while the light spices make every bite flavorful and satisfying. I love that it’s so versatile—you can add carrots, beans, peas, bell peppers, or even corn to match what’s in your fridge.
One of the best things about this recipe is how quick it is to prepare. In less than 20 minutes, I can have a wholesome meal ready, which makes it perfect for busy mornings or evenings when I don’t feel like cooking something heavy. It’s also a great dish for weight management and maintaining energy levels throughout the day.
For me, Vegetable Oats Upma has become a comfort food that’s both tasty and guilt-free. It’s a meal that I enjoy making, sharing, and recommending to anyone who wants to eat healthy without compromising on flavour.
Also check the recipe for Avocado Toast :https://sachsakshya.com/avocado-toast-recipe-healthy-breakfast/
