Dante Carrillo
Oats upma is a healthy, savoury breakfast dish that can be prepared in under 30 minutes. It is a twist on the traditional South Indian upma recipe, made with a mix of oats, vegetables, spices, and herbs. This recipe is perfect for those who want a healthy breakfast without compromising on taste. It is also vegan and can be customised with your choice of vegetables, nuts, and spices.
| Characteristics | Values |
|---|---|
| Preparation time | 15-30 minutes |
| Oats | Rolled oats, instant oats, quick-cooking oats, steel-cut oats |
| Water | Rolled oats: 1:1 ratio of oats to water; instant oats: 1:1.5 ratio |
| Spices | Mustard seeds, cumin seeds, chana dal, urad dal, hing, ginger, green chillies, curry leaves, garam masala, jeera powder |
| Nuts | Cashews, peanuts |
| Vegetables | Carrots, beans, peas, capsicums, onions |
| Oil | Coconut oil, neutral-flavoured oil |
| Serving temperature | Hot or warm |
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What You'll Learn
Choose the right oats: rolled, instant, or steel-cut
Oats upma can be made with rolled oats, instant oats, or quick oats. Steel-cut oats are also a variety of oats that can be used, but they may require a longer cooking time.
When choosing between rolled, instant, or steel-cut oats, it is important to consider the desired texture, taste, cooking time, and nutritional value.
Rolled oats, also known as old-fashioned oats, are made by steaming and flattening oat groats, which are the whole grains of oats with their tough outer shells removed. This process gives them a softer texture and milder flavour than steel-cut oats. Rolled oats are versatile and retain much of their original nutritional value. They are also quick to cook, making them a convenient option for busy mornings.
Instant oats are pre-cooked, dried, and often further processed into smaller pieces, resulting in a quicker cooking time. They can be prepared with just hot water or a microwave, making them a convenient option for those short on time. However, they may have a slightly softer texture and lower nutritional value compared to rolled oats.
Steel-cut oats are the least processed type of oat and have a chewier texture and nuttier flavour than rolled or instant oats. They take longer to cook, typically ranging from 15 to 30 minutes. Steel-cut oats are nutritionally better for you and can help with GI processes, but some may find the cooking time too long.
Ultimately, the choice between rolled, instant, or steel-cut oats depends on personal preferences for texture, taste, and cooking time. All three types of oats are nutritious and can be part of a well-rounded diet.
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Dry roast the oats until crisp
To dry roast the oats, heat a wide pan on a medium flame and add 1 cup of oats. You can use rolled oats or instant oats, but if you're using instant oats, make sure to dry roast them well. Stir and roast the oats on low heat for about 5 minutes, until they become crisp and aromatic. Keep stirring to prevent the oats from browning at the bottom. They will not become very crisp, and will not turn as crisp as poha. Once done, transfer the oats to a plate and set aside.
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Prepare the spices and vegetables
Preparing the spices and vegetables for oats upma is a simple process. Firstly, you can use any vegetables of your choice, finely chopped. Common choices are carrots, beans, peas, capsicum, and cauliflower. You can also add nuts like cashews or peanuts. Remember to add small, finely chopped vegetables to speed up the cooking process.
For the spices, heat oil in a pan and add mustard seeds, cumin seeds, chana dal, and urad dal. You can also add hing, ginger, green chillies, and curry leaves. Fry until the curry leaves turn crisp and you can smell the aroma of the spices. Then, add chopped onions and saute until golden brown. You can also add a pinch of salt and turmeric to taste.
If you want to enhance the flavour further, consider adding mint leaves, fenugreek leaves, coriander, or chilli paste. Garam masala and jeera powder are also great additions. Remember, the more spices and vegetables you add, the more nutritious and flavourful your oats upma will be!
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Cook the vegetables and spices
To cook the vegetables and spices, heat a pan with 1½ tablespoons of coconut oil or a neutral-flavoured oil. If you are using mustard seeds, add ¼-½ teaspoon now, along with ½ teaspoon cumin seeds. If you are using nuts, add them at this stage, too: 2 tablespoons of peanuts or 10 cashews. Fry, stirring often, until the nuts turn golden and become aromatic.
Next, add your aromatics and spices. You can add 1 pinch of hing, ½ teaspoon of ginger, 1-2 slit green chillies, and 1 sprig of curry leaves. Fry until the curry leaves turn crisp. Then, add 1 small chopped onion and sauté until golden.
Now, add your vegetables. You can use ¼ cup of mixed vegetables, chopped small, such as carrots, French beans, green peas, capsicums, cauliflower, broccoli, baby corn, cabbage, or steamed/canned corn kernels. You can also add peanuts or cashews. Sauté until cooked.
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$2.15
Add the oats and water, and cook
Now, add the oats and water. The amount of water you add will depend on the type of oats you are using. Rolled oats work with a 1:1 ratio of oats to water, while instant oats work with a 1:1.5 ratio. If you are using steel-cut oats, you will need to add 2.5-3 cups of water as they take longer to cook.
Make sure to keep an eye on the consistency as the oats cook, as they can quickly turn mushy. Adjust the heat to low and cover the pot. Let the oats cook for 5 to 6 minutes.
Once the time is up, fluff up the oats and serve. Oats upma is best enjoyed hot or warm. If you have any leftovers, store them in an airtight container in the refrigerator for up to a day. To reheat, simply add a sprinkle of water and warm in the microwave or on the stovetop for a few minutes.
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Frequently asked questions
Rolled oats are best to make oats upma as they do not turn mushy. However, you can also use instant oats by dry roasting them well.
You can use any vegetables of your choice. Carrots, French beans, green peas, capsicum, cauliflower, broccoli, baby corn, cabbage, steamed/canned corn kernels, etc. are some options.
You can use any spices of your choice. Some common options include mustard seeds, cumin seeds, chana dal, urad dal, curry leaves, ginger, green chillies, and onions.
The amount of water depends on the type of oats used. Rolled oats work with a 1:1 ratio of oats to water, while instant oats work with a 1:1.5 ratio.
