Vegetable Oats Upma
Breakfast

Vegetable Oats Upma

Vegetable Oats Upma is a fiber rich, nutrient dense breakfast providing complex carbohydrates, plant protein, vitamins, minerals, and antioxidants from oats and mixed vegetables. It is a light, filling option that supports satiety and balanced energy.

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Ingredients

  • 30 g Rolled oats (or quick oats) (Dry roasted for better texture)
  • 30 g Onion (chopped)
  • 30 g Carrot (chopped)
  • 20 g Green peas (fresh/frozen)
  • 30 g Tomato (chopped)
  • 20 g Green beans (chopped)
  • 2 g Green chili (chopped)
  • 2 g Mustard seeds
  • 2 g Curry leaves (Few leaves)
  • 2 g Ginger (grated) (Freshly grated)
  • 3 g Oil (preferably olive or mustard)
  • 150 ml Water
  • 1 pinch Salt
  • 5 g Lemon juice (For garnish)
  • 5 g Coriander leaves (For garnish)

Preparation Method

  1. Dry roast oats in a pan for 3-4 minutes till slightly golden. Set aside.
  2. Heat oil in a pan, add mustard seeds, let them splutter
  3. Add ginger, green chili, curry leaves, onions and saute till translucent
  4. Add tomatoes, carrots, peas, beans and cook for 3-5 minutes
  5. Add 150 ml water and salt, bring to a boil
  6. Add roasted oats, stir well, cover and cook on low for 5–6 minutes
  7. Once cooked, squeeze lemon juice and garnish with coriander leaves.
  8. Serve hot.