Flavorful Indian Vegetable Oats Upma Recipe - A Nutrient-Rich Breakfast Delight

Transform your morning routine with our Indian Vegetable Oats Upma recipe, a delectable blend of traditional flavors and modern health benefits. Packed with wholesome ingredients, this breakfast dish offers a delightful twist to the classic upma, making it a perfect choice for a nutritious and satisfying start to your day.

indian vegetable oats upma


  1. 1 cup rolled oats
  2. 1/2 cup mixed vegetables (carrots, peas, corn, etc.)
  3. 1 large onion, finely chopped
  4. 1 tomato, diced
  5. 2 green chilies, finely chopped
  6. 1/2 cup chopped bell peppers
  7. 1/4 cup green beans, finely chopped
  8. 1/2 teaspoon mustard seeds
  9. 1/2 teaspoon cumin seeds
  10. 1/2 teaspoon turmeric powder
  11. 1/2 teaspoon red chili powder
  12. Salt to taste
  13. 1 tablespoon oil
  14. 2 cups water
  15. Fresh cilantro for garnish 1
  16. Lemon wedges for serving

Serving Size & Cooking Time

Serves : 2 Preparation Time 10 minutes
Cooking Time : 15 minutes

Macros Information

Calories 200 per serving
Protein : 6g
Carbohydrates : 35g
Fat : 4g

Stepwise Cooking Instructions

  1. Heat oil in a pan; add mustard seeds and cumin seeds. Allow them to splutter.
  2. Add chopped onions and green chilies. Sauté until onions turn translucent.
  3. Mix in diced tomatoes and cook until they are soft and the oil starts separating.
  4. Add chopped bell peppers and green beans. Sauté for 23 minutes until they are slightly tender.
  5. Add turmeric powder, red chili powder, and salt. Stir well to coat the vegetables evenly.
  6. Pour in rolled oats and roast for 2 minutes, ensuring they are wellcoated with the spice mix.
  7. Add mixed vegetables and water. Stir and cover the pan, letting it simmer for 57 minutes until the oats are cooked and the mixture thickens.
  8. Garnish with fresh cilantro and serve hot with lemon wedges on the side.

Nutritional Benefits

This Indian Vegetable Oats Upma is a nutritional powerhouse. Oats provide complex carbohydrates and fiber, while the assortment of vegetables adds vitamins and minerals, creating a wellrounded meal. It's a great option for those looking to kickstart their day with a healthy and fulfilling breakfast.


The vegetables in this recipe contribute essential micronutrients such as vitamin C, vitamin A, and potassium. These nutrients play a vital role in supporting immune function, maintaining healthy skin, and regulating blood pressure. Incorporate this Indian Vegetable Oats Upma into your breakfast routine for a delicious and nutritious way to fuel your day.

Expert Tips

  1. Texture Matters: Achieve the perfect texture by choosing rolled oats for a hearty and satisfying Indian Vegetable Oats Upma.
  2. Veggie Variety: Experiment with an array of colorful veggies to enhance both the visual appeal and nutritional content of your upma.
  3. Aroma Amplification: Infuse a touch of aromatic flavor by adding a pinch of asafoetida (hing) during the tempering process.
  4. Nutritional Boost: Sprinkle a handful of roasted flaxseeds or chia seeds before serving for an added dose of omega3 fatty acids and fiber.
  5. Customize Spice Levels: Adjust the red chili powder and green chilies to cater to your spice preferences for a personalized taste.
  6. Lemon Freshness: Squeeze fresh lemon juice just before serving to brighten up the flavors and add a citrusy zing to your upma.
  7. Garnish Creatively: Elevate the presentation by garnishing with pomegranate seeds or grated coconut, not only for aesthetics but also for added taste.


In conclusion, our Indian Vegetable Oats Upma recipe offers a delightful fusion of traditional Indian flavors and modern healthconscious choices. This quick and easy breakfast option ensures you start your day on a nutritious and delicious note. By incorporating this recipe into your routine, you not only satisfy your taste buds but also provide your body with the nourishment it deserves.


  1. Can I use instant oats instead of rolled oats?
    While you can use instant oats, the texture may differ; rolled oats provide a heartier consistency.
  2. Is this recipe suitable for a vegan diet?
    Absolutely! This Indian Vegetable Oats Upma recipe is entirely plantbased.
  3. Can I prepare the veggies the night before?
    Yes, save time in the morning by chopping the vegetables the night before and storing them in the refrigerator.
  4. How can I make it more proteinrich?
    Boost the protein content by adding cooked lentils or a dollop of Greek yogurt on top.
  5. Any substitute for mustard seeds if unavailable?
    Cumin seeds can be a flavorful alternative to mustard seeds in the tempering process.
  6. Can I make a large batch for meal prep?
    Certainly! This recipe is mealprep friendly and reheats well for a quick breakfast throughout the week.
  7. How do I prevent the oats from becoming mushy?
    Avoid overcooking; once the oats are added, simmer for just the right amount of time to maintain a pleasant texture.

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