Healthy High-fiber Quick Breakfast idea.
A high-fiber breakfast is one of the best ways to start the day, especially for people above 50 who want to maintain energy, improve digestion, and support heart health. This Vegetable Oat Upma is a wholesome, senior-friendly breakfast that combines the goodness of oats with fresh seasonal vegetables. It’s light on the stomach, quick to prepare, and packed with nutrients that help regulate blood sugar and cholesterol levels—making it an ideal choice for older adults.
Unlike heavy fried snacks or sugary packaged foods, this healthy oats recipe provides a perfect balance of fiber, protein, and essential vitamins. The use of rolled oats ensures a soft, easy-to-digest texture, while vegetables add natural flavor, color, and extra fiber. With just a few basic ingredients from your kitchen, you can prepare this dish in under 20 minutes, making it perfect for busy mornings or a light dinner option.
Whether you’re looking for a high fiber Indian breakfast, a heart-healthy meal for seniors, or simply a quick vegetarian recipe to boost your fiber intake, this Vegetable Oat Upma is the answer. It can be customized with your favorite vegetables and spices, so you’ll never get bored of it.
Ingredients (Serves 2 people)
- 1 cup rolled oats (lightly roasted)
- 1 tbsp olive oil (or ghee for traditional flavor)
- ½ tsp mustard seeds
- 1 small onion, finely chopped
- ½ cup carrot, grated
- ½ cup beans, finely chopped
- ¼ cup peas (fresh or frozen)
- 1 small tomato, chopped
- 1 green chili (optional, finely chopped)
- 1 tsp ginger, grated
- 1½ cups hot water
- Salt to taste
- Fresh coriander leaves, chopped (for garnish)
- 1 tsp lemon juice
Instructions
- Roast the oats
In a dry pan, roast rolled oats for 2–3 minutes on low heat until slightly nutty. Set aside. - Prepare the tempering
In the same pan, heat oil. Add mustard seeds and let them crackle. Then add onion, green chili, and ginger. Sauté for 2–3 minutes. - Add vegetables
Add carrot, beans, peas, and tomato. Cook for 3–4 minutes until slightly soft. - Cook the oats
Add roasted oats, salt, and hot water. Stir continuously to avoid lumps. Cook for 5 minutes until the oats absorb water and the mixture is fluffy. - Finish and serve
Turn off the heat, drizzle with lemon juice, and garnish with fresh coriander leaves. Serve hot.
Benefits for People Above 50
- 🌱 High in dietary fiber → Keeps digestion smooth and prevents constipation.
- ❤️ Heart-friendly meal → Oats help lower cholesterol and improve heart health.
- 🥦 Nutrient-rich vegetables → Supply essential vitamins, minerals, and antioxidants.
- 💪 Balanced energy → Protein + fiber combo keeps you full for longer.
- 🍲 Senior-friendly → Soft texture makes it easy to chew and digest.
✅ Quick Tips
- Read the recipe fully before cooking to plan timing and ingredients.
- For a softer texture, soak oats for 5 minutes before cooking.
- Swap vegetables according to the season (spinach, zucchini, or capsicum work great).
- Add roasted peanuts, flaxseeds, or sunflower seeds for crunch and omega-3s.
High-Fiber Vegetable Oats Upma (Healthy Breakfast for 50+)
Description
This high-fiber vegetable oat upma is a light yet filling breakfast, ready in just 20 minutes. Made with rolled oats and fresh veggies, it supports digestion, heart health, and provides steady energy—perfect for adults over 50.
Ingredients Required
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 210kcal
- % Daily Value *
- Total Fat 6g10%
- Saturated Fat 1g5%
- Sodium 190mg8%
- Potassium 370mg11%
- Total Carbohydrate 34g12%
- Dietary Fiber 7g29%
- Sugars 4g
- Protein 6g12%
- Vitamin A 60 IU
- Vitamin C 20 mg
- Calcium 6 mg
- Iron 15 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
