Oats Upma (Fibre-rich Breakfast)

Tarla.Dalal's picture

Mar. 08, 2014

Ideal for diabetics, this fibre-rich upma made with quick cooking oats and enhanced with carrots and green peas, will appeal to others as well. This makes a truly filling breakfast that will keep you going till lunch time.


Oil 3 Teaspoon , divided
Quick cooking rolled oats 2 Cup (32 tbs)
Turmeric powder 1 Teaspoon , divided
Mustard seeds 1 Teaspoon
Urad dal 1 Teaspoon (split black lentils)
Curry leaves 6 Cup (96 tbs) (5
Whole dry kashmiri red chilies 1 , broken into pieces
Green chili 2 , slitted
Finely chopped onion 1/2 Cup (8 tbs)
Finely chopped carrot 1/4 Cup (4 tbs)
Green peas 1/4 Cup (4 tbs)
Sugar 1 Teaspoon
Salt To Taste
Hot water 1 1/2 Cup (24 tbs)
For garnish
Finely chopped coriander 2 Tablespoon



1. In a non-stick pan, heat 1 teaspoon of oil, add oats and ½ teaspoon of turmeric powder. Stir occasionally and cook over medium flame for 3-4 minutes or until light brown. Set aside.

2. In a separate pan, heat the remaining 2 teaspoons of oil, add the mustard seeds and allow them to splutter.

3. Add urad dal, curry leaves, red chili and green chili. Fry for 1 minute.

4. Add onion, stir and sauté for 1 minute or until translucent.

5. Stir in carrot and green peas. Cook for 2 minutes.

6. Add oats mixture, sugar, salt and remaining ½ teaspoon of turmeric powder. Stir occasionally and cook for 1 minute.

7. Pour 1½ cups of hot water, cover and cook over low flame for 5-7 minutes, stirring occasionally.


8. Serve immediately garnished with coriander.

Recipe Summary

Difficulty Level: Easy
Cook Time: 15 Minutes
Ready In: 15 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 359Calories from Fat 83

 % Daily Value*

Total Fat 10 g15.4%

Saturated Fat 1 g5%

Trans Fat 0 g


Sodium 113 mg4.71%

Total Carbohydrates 56 g18.7%

Dietary Fiber 9 g36%

Sugars 5 g

Protein 12 g24%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet