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Masala Vegetable Oats

Difficulty Beginner
Time
Prep Time: 5 mins Cook Time: 10 mins Total Time: 15 mins
Servings 1
Calories 345
Best Season Suitable throughout the year
Description

Masala Vegetable Oats is a savory, fibre-rich dish combining the goodness of whole grains, vegetables, and a blend of flavorful Indian spices. This recipe is a great option for breakfast or a light meal, providing balanced nutrition with a good mix of complex carbohydrates, dietary fibre, protein, and healthy fats. The use of vegetables boosts the dish’s vitamin, mineral, and antioxidant content, while oats provide heart-healthy beta-glucan fibre, aiding digestion and lowering cholesterol levels.

Nutritional Benefits:

  • Rolled Oats: A great source of complex carbs and fibre, especially beta-glucan, which supports heart health and stabilizes blood sugar levels.
  • Mixed Vegetables: A rich source of vitamins (A, C, and K), fibre, and minerals. The combination of carrots, peas, and beans adds a variety of antioxidants and phytonutrients.
  • Spices (Turmeric, Cumin, Garam Masala): Offer anti-inflammatory, digestive, and immune-boosting properties.
  • Olive Oil or Ghee: Provides healthy fats, with olive oil offering monounsaturated fats for heart health and ghee providing a good source of fat-soluble vitamins.
Ingredients:
  • 1/2 cup rolled oats
  • 1/2 cup chopped mixed veggies (carrots, beans, peas)
  • 1/4 onion (chopped)
  • 1 tomato (chopped)
  • 1/4 tsp turmeric powder
  • 1/2 tsp cumin powder
  • 1/2 tsp garam masala
  • 1/2 tsp red chilly powder
  • 1/4 tsp coriander powder
  • 1 tbsp oil or ghee
  • 1 cup water or vegetable broth
  • salt to taste
  • coriander or cilantro (to garnish)
  • lemon juice (optional)
Method:
  1. Heat the oil:
    • In a pan, heat the oil or ghee on medium heat. Add the cumin seeds and let them splutter for a few seconds.
  2. Saute the Aromatics:
    • Add the finely chopped onion to the pan. Sauté until the onion turns translucent (about 2-3 minutes). Then, add the ginger-garlic paste and cook for another 1-2 minutes until fragrant.
  3. Cook the veggies:
    • Add the chopped vegetables (carrot, peas, bell peppers, beans) and sauté for 3-4 minutes, allowing them to soften slightly.
  4. Spice it up:
    • Sprinkle the turmeric powder, red chili powder, coriander powder, and garam masala into the pan. Stir well to coat the vegetables in the spices and cook for another minute.
  5. Cook the oats:
    • Add the oats to the pan and stir to combine with the vegetables and spices. Let them toast lightly for 1-2 minutes for extra flavor.
    • Pour in 1 cup of water or vegetable broth, stirring to mix everything together. Bring it to a boil.
    • Once the liquid starts boiling, reduce the heat to low and cover the pan. Let the oats simmer for 4-5 minutes, or until they are cooked and have absorbed most of the liquid.
  6. Final touches:
    • Once the oats are cooked and the consistency is to your liking (you can add more water if you prefer a softer consistency), remove from heat. Add salt to taste.
    • Garnish with fresh cilantro and serve with a wedge of lemon on the side for a tangy kick.
  7. Note:
    • Add some grated paneer/ tofu into the oats to increase the protein content of the meal or serve with 1 boiled egg. 
Nutrition Facts

Servings 1

Amount Per Serving
Calories 345kcal
% Daily Value *
Total Fat 17g27%
Total Carbohydrate 44g15%
Dietary Fiber 11g44%
Protein 8g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Indian recipe, High fibre, Vegetarian, Diabetic and heart friendly
Read it online: https://dietyumm.com/recipe/masala-vegetable-oats/