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Oats Upma with Veggies | Healthy South Indian Breakfast for Diabetics & Dieters


Hey guys, here is Oats & Semolina Upma with assorted veggies, a perfect healthy breakfast to kick start your day! Please try it and don't forget to comment, like, share and SUBSCRIBE to my channel Curry for the Soul on YouTube for more such easy and delicious recipes.

Oats are a healthy option for weight-watchers and diabetics. All you need to do is dry roast the oats and semolina over low flame to remove the raw aroma of oats. Tempering is the common method in South India with mustard seeds, cumin seeds, urad dal, green chillies or dry red chillies, curry leaves and asafoetida.

In this recipe to add more flavours and make it healthy, I have added a small onion, little yogurt, cashew nuts and desiccated coconut. And for garnishing as usual I have added fresh coriander leaves. They are not just cooling but also appeals to the vision.

You can prepare this breakfast within 15 minutes. How quick and easy that can be!


Prep time: 5 mins. Cook time: 10 mins. Total time: 15 mins.

Author: Curry for the Soul

Recipe type: Healthy Breakfast

Cuisine: Indian

Serves: 6


  • 1/2 cup oats

  • 1/2 cup semolina

  • 2 tbsp coconut oil

  • 1 tsp mustard seeds

  • 1 tsp cumin seeds

  • 1 tsp urad dal

  • 1-2 green chillies (I have used 1 chilli as the kids pack it for school)

  • 10-12 curry leaves

  • 10 cashew nuts (you can add any nuts or dry fruits of your choice)

  • A pinch asafoetida

  • 1 small onion, chopped

  • 1 cup frozen mix veggies

  • 2 cups hot water

  • 1 tsp salt

  • 2 tbsp yogurt

  • 1 tsp sugar (optional)

  • 4 tbsp desiccated coconut

  • 2 tsp lime juice

  • 2 tbsp coriander leaves.


  1. Heat a non-stick pan and dry roast oats to remove the raw smell

  2. Transfer to a bowl

  3. Dry roast semolina also and add it to the same bowl

  4. Heat coconut oil and add mustard seeds

  5. When they crackle, add cumin seeds

  6. When they sizzle, add urad dal and green chillies, chopped

  7. Add curry leaves and cashew nuts

  8. Add a pinch asafoetida and stir

  9. Add chopped onion and saute until slightly pink

  10. Add frozen mix veggies and stir

  11. Add 2 cups hot water, salt and add the roasted oats and semolina

  12. Keep stirring until the water dries up

  13. Now add yogurt, sugar and mix well

  14. Add desiccated coconut and mix again

  15. Lastly add some lime juice and freshly chopped coriander leaves

  16. Mix gently and serve with yogurt. (Always add some roasted cumin seeds powder in yogurt along with some salt and pepper)


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