About this oats poha recipe
Oats poha or oats upma is a nutritious and delicious twist on traditional Indian breakfast dishes. Made with quick oats, vibrant vegetables, aromatic spices, and crunchy peanuts, it offers a wholesome and flavorful meal. This dish is a great way to enjoy the health benefits of oats while savoring comforting Indian flavors.
Recipe highlights –
- Made with quick oats for a light and nutritious meal
- Packed with colorful vegetables and fiber
- Quick and easy to prepare
- Supports weight management and digestive health
- Helps regulate blood sugar levels, making it diabetic-friendly
Whether you need a nourishing breakfast or a satisfying meal, oats poha or oats upma is an excellent choice. It is light, flavorful and incredibly easy to make.
Health benefits of oats poha
Oats are a powerhouse of nutrition and offer multiple health benefits:
- Supports digestion: Rich in soluble fiber, oats promote gut health and aid digestion.
- Regulates blood sugar: The fiber content prevents sugar spikes, making it ideal for diabetics.
- Provides essential nutrients: Vegetables add antioxidants, vitamins, and minerals to the dish.
- Good for heart health: Peanuts offer healthy fats, while oats help manage cholesterol levels.
- Aids weight management: A high-fiber, low-calorie meal that keeps you full and reduces cravings.
- Naturally gluten-free: A great choice for those with gluten sensitivities.
Main ingredients for oats poha
This recipe includes simple, nutritious ingredients:
- Oats – I have used quick oats for a softer texture that blends well with other ingredients, while rolled oats provide a firmer, chewier consistency.
- Vegetables – Onions, carrots, capsicum, and peas add nutrition and color. You can also include beans, tomatoes, sprouts, potatoes, or leafy greens like spinach.
- Peanuts – Adds crunch, protein, and healthy fats.
- Spices – Basic Indian spices like mustard seeds (rai), cumin seeds (jeera), turmeric, red chili powder, and salt enhance the flavor.
- Green Chilies, Curry Leaves, and Coriander – These fresh ingredients add aroma and a vibrant taste.
- Lemon Juice – A final squeeze of lemon balances the flavors with a refreshing tang.
Using quick oats vs. rolled oats
Quick oats cook faster and have a soft texture, making them perfect for a smooth and light dish. In contrast, rolled oats take longer to cook and have a chewier texture, providing more bite. Depending on your preference, you can choose quick oats for a softer consistency or rolled oats for a firmer texture.
Cooking method –
- Quick oats: There is no need to soak quick oats before cooking. Simply add them to the pan, sprinkle two spoons of water over them, cover, and cook for 4-6 minutes until they soften and absorb the flavors.
- Rolled oats: To ensure even cooking, rinse rolled oats under running water until clear. Drain for about 10 minutes, then add to the pan, sprinkle 2-3 tablespoons of water, mix well, cover, and cook for 5-6 minutes until softened.
Serving suggestions
Oats poha or oats upma is a versatile dish that can be enjoyed in different ways. It pairs well with a hot cup of chai or coffee, making it a comforting breakfast option. You can also serve it with coconut chutney or yogurt to enhance the flavors.
For added protein, sprinkle some roasted seeds like flaxseeds or sunflower seeds. A handful of pomegranate seeds or grated coconut can bring a touch of sweetness and texture.
If meal-prepping, store leftovers in an airtight container and reheat with a splash of water before serving. This makes it a convenient grab-and-go meal for busy mornings.
To make oats poha at home follow the detailed step by step recipe with pictures posted below.
Oats Poha Recipe | Oats Upma
Recipe Info
Nutrition
Ingredients For Oats Poha Recipe | Oats Upma
- 1 Cup Quick Oats
- 3 Tablespoon Peanuts
- 1/2 Cup Onion chopped
- 1/2 Cup Green Peas (Matar)
- 1/4 Cup Carrot (Gajar) chopped
- 1/4 Cup Green Capsicum (Bell Pepper / Shimla Mirch) chopped
- 1 Green Chilli chopped
- 8-10 Curry Leaves (Kari Patta)
- 1 Teaspoon Cumin Seeds (Jeera)
- 1 Teaspoon Rai (Black Mustard Seeds)
- 1 Teaspoon Salt
- 1/2 Teaspoon Turmeric Powder (Haldi)
- 1/2 Teaspoon Red Chilli Powder
- 1 Tablespoon Lemon Juice
- 1 Tablespoon Cooking Oil
- 2 Tablespoon Coriander Leaves (Cilantro or Dhaniya) chopped
Step By Step Instructions for Oats Poha Recipe | Oats Upma
- Heat oil in a pan. Add mustard seeds (rai) and fry them until they start to splutter.1 Tablespoon Cooking Oil, 1 Teaspoon Rai (Black Mustard Seeds)
- Add jeera to it and roast it for a few seconds.1 Teaspoon Cumin Seeds (Jeera)
- Next, add peanuts and roast them over low to medium heat until they turn slightly brown and fragrant.3 Tablespoon Peanuts
- Add curry leaves, chopped green chillies and onion. Sauté the onions over medium heat for 2-3 minutes until they turn slightly golden brown.1/2 Cup Onion, 8-10 Curry Leaves (Kari Patta), 1 Green Chilli
- Add chopped capsicum, carrots and peas to the mixture. Put the lid on and cook it for 3-4 minutes. I have added frozen peas, incase you are using fresh peas then you can add it before other veggies and cook it for longer.1/2 Cup Green Peas (Matar), 1/4 Cup Green Capsicum (Bell Pepper / Shimla Mirch), 1/4 Cup Carrot (Gajar)
- Now add the turmeric, red chilli powder and salt to the mixture and stir it so that it gets mixed uniformly.1 Teaspoon Salt, 1/2 Teaspoon Turmeric Powder (Haldi), 1/2 Teaspoon Red Chilli Powder
- Add oats to the pan and mix the ingredients well. Sprinkle 1-2 tablespoons of water and then cover pan with the lid. I have used quick cooking oats here, if using rolled oats, you need to soak them in water for 10 mins, then drain and add.1 Cup Quick Oats
- Let the oats poha cook for 4-6 minutes. Then turn off the heat and keep the poha covered with the lid, allowing it to steam and finish cooking.
- Add finely chopped coriander leaves and a squeeze of lemon juice. Mix well to combine.1 Tablespoon Lemon Juice, 2 Tablespoon Coriander Leaves (Cilantro or Dhaniya)
- Now your oats poha is ready. You can enjoy it with yogurt (dahi) or sev/ bhujiya as you'd like!
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