Kauvery Hospital | Patient Newsletters | March Recipe

Healthy Oats Upma

Oats Upma is a simple, quick and nutritious breakfast option that will start your day off on the right note.

Cooking Time: 20 minutes.
Serves: 1 or 2


  • Oats - ½ cup
  • Sooji / rava - ¼ cup
  • Onion - 1 medium to large finely chopped
  • Ginger - 1 inch finely chopped
  • Mixed vegetables (carrots, beans, potato, peas, capsicum, cauliflower) - 1 cup
  • Water - ¾ cup
  • Salt to taste
  • Seasoning - 1 tablespoon oil, 1 teaspoon mustard seeds, ½ teaspoon urad dal, 1 red chili, pinch of hing and a few curry leaves.


  • Dry roast oats till they are a little hot
  • Dry roast the rava. If using pre-roasted rava, skip this.
  • Heat the oil in a pan, add mustard seeds.
  • When the seeds splutter, add the rest of the seasoning ingredients.
  • Add the onions, ginger and green chili and sauté till the onions become transparent.
  • Add the vegetables, sauté for a few more minutes and add ¾ cup of water.
  • Add salt as required.
  • When the water boils lower the flame and add the rava / sooji and stir continuously until half cooked.
  • Add the oats, cover and cook till the oats are done.

Serve with sambar or chutney.


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