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Quick Oats Upma

Quick Oats Upma


  • 2 cups quick oats
  • 3 teaspoons neutral-flavor cooking oil, divided
  • 1 teaspoon cumin seeds
  • 3 Thai or Indian green chiles, minced
  • 2 onions, minced
  • 2 carrots, diced
  • 1/2 cup diced bell peppers
  • 1 1/2 cups water
  • Salt
  • 1 teaspoon lemon juice


  1. In a heavy-bottomed pan, roast oats in 2 teaspoons oil over low to medium-low heat 1 to 2 minutes until oats begin to color. Remove from heat and set oats aside in a bowl.
  2. In the same pan over medium-low heat, heat remaining 1 tablespoon oil. Add cumin seeds. When seeds sizzle, add chilies and stir a few times. Add onion and saute about 5 to 7 minutes until transparent. Add carrot and bell pepper, and sprinkle with a bit of water. Cook, stirring, about 8 minutes until soft.
  3. Increase heat to medium-high. Add water and salt to taste and bring to a boil. Add reserved oats, reducing the heat to medium-low. Stir until oats cook and begin to absorb water, about 3 minutes. Remove from heat and keep covered for 5 minutes. Add lemon juice and mix well.


  • Recipe provided by Usha of

Nutrition Information

Per serving: 365 kcal cal., 12 g fat (1 g sat. fat), 55 g carb., 10 g fiber, 11 g pro., 91 mg calcium, 5 mg iron. Percent Daily Values are based on a 2,000 calorie diet


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