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Easy Oats Upma Recipe – A Healthy Vegan & Gluten-Free Breakfast

This easy oats upma recipe is perfect for a quick and healthy breakfast. Instead of using rava (semolina / suji), this recipe uses quick-cook oats for a healthier gluten-free version of the dish. Paired with spices and your favorite frozen (or fresh) vegetables, you will have a nutritious and fresh upma ready to go in less than 20 minutes!

Watch our recipe video for step by step instructions on how to make oats upma. We’ve included demonstrations and pro tips to help you out in the kitchen! For oats upma calories and nutrition information, see the recipe card below. We also have an option to view our Oats Upma recipe in hindi!

Prep Time5 minsCook Time15 minsTotal Time20 mins
DifficultyBeginner

Ingredients:

Quick Cook Oats - 1 cup
Oil - 2 tbsp
Mustard Seeds - 1 tsp
Cumin Seeds - 1 tsp
Urad Dal - 2 tsp
Cashews - 8-10 qty
Onions - 1/4 cup finely chopped, tightly packed
Ginger – 1/2 tsp, finely chopped
Green Chilies – 1-2 chopped
Curry Leaves - 7-8 qty
Mixed Frozen Vegetables - 3/4 cup (peas, carrots, green beans, corn)
Water - 3/4 cups
Turmeric - 1/2 tsp
Salt - to taste
Cilantro - 2-3 tbsp chopped
Lemon - garnish

Instructions:

Crisping The Oats:

1) Add 1 cup of quick cooking oats to a non-stick pan over medium heat.

2) Stir and mix constantly for 5 minutes until the oats become dry and crisp.

PRO TIP: No need to brown or roast the oats, you should just be removing the moisture.

3) Remove the oats from the pan and set aside for later.

Cooking Spices, Onion, and Veggies:

1) In a large pan over medium heat, add 2 tbsp oil. And 1 tsp of mustard seeds. Stir and heat until the mustard seeds sputter and crackle.

2) Add 1 tsp cumin seeds, 2 tsp urad dal, and 8-10 cashews.

3) Sauté for 1 minute.

4) Add 1/4 cup of tightly packed, finely chopped onions. Sauté for 1-2 minutes until the onion turns translucent.

5) Add 1/2 tsp finely chopped ginger, 1-2 chopped green chilis, and 7-8 curry leaves. Sauté for about 30 seconds.

6) Add 3/4 cup mixed frozen vegetables. Sauté for 2 minutes.

PRO TIP: Using frozen mixed veggies saves a lot of time! Feel free to use whatever veggies you love, fresh or frozen.

Steaming The Oats Upma:

1) Add 3/4 cup water, 1/2 tsp turmeric, a pinch of salt (to taste) and mix well.

2) After the water comes to a boil, reduce the heat to the lowest setting.

3) Sprinkle the toasted oats over the top of the vegetables and mix thoroughly but gently.

PRO TIP: Are your oats too dry? Add a sprinkle of water to help thoroughly steam the oats.

4) Cover the pan with a lid and continue to steam on the lowest heat setting for 8 minutes.

5) Remove the lid, mix well, and serve hot.

6) Garnish with chopped cilantro and lemon.

7) Pair Oats Upma with Coconut Chutney for a delicious and healthy breakfast!

Ingredients

 Quick Cook Oats - 1 cup
 Oil - 2 tbsp
 Mustard Seeds - 1 tsp
 Cumin Seeds - 1 tsp
 Urad Dal - 2 tsp
 Cashews - 8-10 qty
 Onions - 1/4 cup finely chopped, tightly packed
 Ginger – 1/2 tsp, finely chopped
 Green Chilies – 1-2 chopped
 Curry Leaves - 7-8 qty
 Mixed Frozen Vegetables - 3/4 cup (peas, carrots, green beans, corn)
 Water - 3/4 cups
 Turmeric - 1/2 tsp
 Salt - to taste
 Cilantro - 2-3 tbsp chopped
 Lemon - garnish

Directions

Crisping The Oats:
1

1) Add 1 cup of quick cooking oats to a non-stick pan over medium heat.

2

2) Stir and mix constantly for 5 minutes until the oats become dry and crisp.

PRO TIP: No need to brown or roast the oats, you should just be removing the moisture.

3

3) Remove the oats from the pan and set aside for later.

Cooking Spices, Onion, and Veggies:
4

1) In a large pan over medium heat, add 2 tbsp oil. And 1 tsp of mustard seeds. Stir and heat until the mustard seeds sputter and crackle.

5

2) Add 1 tsp cumin seeds, 2 tsp urad dal, and 8-10 cashews.

6

3) Sauté for 1 minute.

7

4) Add 1/4 cup of tightly packed, finely chopped onions. Sauté for 1-2 minutes until the onion turns translucent.

8

5) Add 1/2 tsp finely chopped ginger, 1-2 chopped green chilis, and 7-8 curry leaves. Sauté for about 30 seconds.

9

6) Add 3/4 cup mixed frozen vegetables. Sauté for 2 minutes.

PRO TIP: Using frozen mixed veggies saves a lot of time! Feel free to use whatever veggies you love, fresh or frozen.

Steaming The Oats Upma:
10

1) Add 3/4 cup water, 1/2 tsp turmeric, a pinch of salt (to taste) and mix well.

11

2) After the water comes to a boil, reduce the heat to the lowest setting.

12

3) Sprinkle the toasted oats over the top of the vegetables and mix thoroughly but gently.

PRO TIP: Are your oats too dry? Add a sprinkle of water to help thoroughly steam the oats.

13

4) Cover the pan with a lid and continue to steam on the lowest heat setting for 8 minutes.

14

5) Remove the lid, mix well, and serve hot.

15

6) Garnish with chopped cilantro and lemon.

16

7) Pair Oats Upma with Coconut Chutney for a delicious and healthy breakfast!

Easy Oats Upma Recipe – A Healthy Vegan & Gluten-Free Breakfast
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One review on “Easy Oats Upma Recipe – A Healthy Vegan & Gluten-Free Breakfast”

Junaid says:

Seems very delicious 👍

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