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Oats Upma (Porridge) – A Wholesome, Heart-Healthy Twist on a Classic - Therapeutic Thursday Recipe

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Looking for a healthy breakfast recipe that’s both comforting and good for your heart? This Oats Upma (Savory Oat Porridge) is a nourishing twist on the traditional South Indian upma — made lighter, cleaner, and packed with nutrition.

Made with fiber-rich oats and a colorful mix of vegetables, this dish is flavorful, satisfying, and perfect for busy mornings. Whether you’re trying to eat clean, manage your weight, or boost heart health, this savory porridge has you covered.

Why Oats Upma Is Good for Your Heart

Oats are a powerhouse of soluble fiber (beta-glucan) — a nutrient known to:

  • Help lower bad cholesterol (LDL)

  • Regulate blood sugar levels

  • Support overall cardiovascular health

Paired with antioxidant-rich vegetables and a drizzle of heart-healthy fats like olive oil, this recipe keeps you full and energized while nurturing your heart and gut health.

Start your day with intention — A warm bowl of Oats Upma can truly nourish your heart and soul. 

Quick Oats Upma Recipe

Ingredients:

  • 1 cup oats (rolled or quick)

  • 2 cups water (adjust for desired consistency)

  • 1 tsp olive oil

  • ½ tsp mustard seeds

  • ½ tsp cumin seeds

  • 1-inch piece of ginger, finely chopped

  • 1 green chili, chopped

  • ¼ tsp turmeric powder

  • 1 medium onion, chopped

  • 1 cup mixed vegetables (fresh or frozen)

  • Salt to taste

  • Juice of ½ lemon

  • Fresh coriander leaves for garnish

Instructions:

  1. Wash oats thoroughly. Cook with two cups of water in a rice cooker, pressure cooker, or a regular pan until soft.

  2. In a shallow pan, heat olive oil. Add mustard and cumin seeds. When they splutter, add ginger, chili, and turmeric powder.

  3. Add chopped onions and sauté until golden brown.

  4. Stir in mixed vegetables and ½ cup water; cook until tender.

  5. Add the cooked oats, salt, and lemon juice. Mix well and cook for a few minutes.

  6. Turn off the heat and garnish with fresh coriander leaves.

Chef’s Note: Adjust the water quantity for your preferred porridge consistency.

Serve hot — and eat with intention, responsibility, and confidence! 🌱

Recipe Health Rating & Therapeutic Benefits

This Oats Upma rates as a Green-Yellow Dot (Food Coach system) — a balanced, nutrient-dense recipe providing:

  • A healthy mix of carbohydrates, fats, and dietary fiber

  • Beta-glucan fiber that binds bile acids, helping remove cholesterol from the body

  • Positive effects on blood sugar balance and weight management

  • 90 mg (73% DV) of Vitamin C, supporting immune health and enhancing iron absorption

Together, the fiber, iron, and vitamin C in this recipe make it an excellent choice for supporting heart health, improving blood sugar levels, and promoting overall well-being. 

To download full recipe card click here.



Disclaimer! Please note that this page is not medical advice. It offers only general guidance for a healthy and balanced diet. This food does not guarantee an adequate or safe intake level for any individual. Please consult your healthcare provider and explore our Medical Nutrition Therapy services for a meal plan tailored to your needs.