Vegetable Oats Upma

In India, upma is synonymous to quick meal. With oats and tons of vegetables, this one pot meal is not only easy, but healthy and delicious. With little seasoning, this dish gets its flavor from vegetables only. I have always used steel cut oats for this upma. Although rolled oats can be used, please avoid using instant oats. The chewy texture of steel cut oats makes all the difference.

Vegetable Oats Upma
(serves 2)


Steel cut or rolled oats (not instant) – 1 cup
Mixed vegetables like carrot, green beans, potato, peas, etc – 3 cups, cubed
Onion – 1, small, chopped (optional)
Green chillies – 2, slit lengthwise
Ginger – 1 tbsp, chopped
Sambar powder or combination of red chilli powder+coriander powder+turmeric powder – 1 tsp
Oil – 1 tbsp
Water – about 2 cups for steel cut oats or 1½ cups for rolled oats


Mustard seeds – 1 tsp
Chana dal – 1 tbsp
Urad dal – 1 tbsp
Curry leaves – few
Oil – 1 tbsp


Heat 1 tbsp of oil in a large, deep skillet. Splutter mustard seeds, and roast urad dal, chana dal and curry leaves. I usually remove the seasoning from the pan in this stage and add towards the end. This way the dals stay crunchy. You may leave it in the pan and proceed further.

In the same skillet, heat remaining oil, sauté onion, green chillies and ginger. When onion turns soft, add all the vegetables and sauté briefly. Add water to the vegetables and bring to a boil. Add sambar powder (or the combination of spice powders), salt and oats, and mix thoroughly. Cover and cook over a medium flame for 15 minutes. When done, oats should be soft, but chewy. If oats is not cooked through, sprinkle some more water, mix, cover and cook for additional 5 minutes. Add seasoning at the end (if reserved as mentioned previously) and serve hot with a dollop of yogurt.

This is my first entry for this edition of JFI that I am hosting. This month’s theme is Whole Grains.


amna said...

upma is a very rare dish at home cuz TH doesn't like it. I make an occasional rava kichidi but that's it :)

Unknown said...

Delicious n healthy

Aparna Balasubramanian said...

This is something I've made from a recipe on the box the oats came in. It was good.
But then I like uppuma and oats.:)

Anonymous said...

Wow this looks delish. I have not yet tried my had at upma, but must. Your recipe looks so good.

SMN said...

this looks yum never had this before..thanks for teh recipe

Mandira said...

what a great idea suganya, using oats for upma. Can't wait to try it.
Also great topic for JFI... count me in. We regularly make many of those grain and I recently got some buckwheat too...:)

anudivya said...

Love Oats. I have tried making upma before with oats, but the problem was I was stuggling with instant oats and it ended up in a gooey mass.
Your method seems simple and doable.

Sabina said...

This looks amazing!!!

Susan from Food Blogga said...

I eats oats for breakfast all the time but never thought to add them to a savory vegetable dish. Thanks for a healthy and inspiring recipe that I'll have to try!

Cynthia said...

This is the second recipe I'm seeing today with oats used in a savoury way. Hmmmm, think I'll give it a try.

eldivenlerim said...

your recipes look very yummy;)

Rajee Mani said...

Wonderful recipe Suganya. Great makeover for the humble oats :-)

Manasi said...

Ah! Love upma in all forms.. this is a must try!

I have an award for u over at my blog, I do hope u will accept it.

PG CakeCraft said...

Hi, adding a new healthy twist to the upma is a wonderful idea. Great work.

Vijitha said...

Yummmmy n nutritious!

ushaprashanth said...

Hi Suganya!
Upma looks delicious!!!

Nirmala said...

Hey how long are u vacationing? How long should I come here to see this oats upma! Blog something soon! Missing u :(

Shreya said...

Lovely picture, as always. I have always used instant oats for oats-based preparations, but will buy steel cut oats for this.:-) Wonderful healthy event!

Unknown said...

Suganya,this sounds great and I have bookmarked it,a must try and it is seems a great variation from Rava ones.

Kay said...

I made a similar oats upma today. The inspiration: your recipe.

Very simple very tasty! Thanks!

Anonymous said...

I tried it too and it came out well. Good way to eat oats. Thanks for sharing the recipe.

zlamushka said...

Hi Suganya, I am making this for dinner, am all excited :-)

Ayah said...

I am a big fan of savory oats. This recipe looks so good & I wanted to let you know that I linked to it today:

aa said...

Just tried it, sadly i did not like it at all :(
Your recipe looks great, mbe it was the sambhar powder addition, or just an acquired taste.
Thank you for all your recipes - don't mean to discourage you, just an honest sharing!

Titan said...

Came across this today. Looks awesome cant wait to try making it.

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