Masala Oats with Vegetables

Masala Oats with Vegetables
Masala Oats with Vegetables

Masala Oats with Vegetables

5/5

Benefits:

  • Oats are a good source of dietary fiber and can help regulate blood sugar levels.
  • The mix of vegetables provides essential vitamins, minerals, and antioxidants.
  • This dish is low in saturated fats and can be part of a heart-healthy diet.
  • The spices used have potential health benefits, including anti-inflammatory properties.

INGREDIENTS

  • 1 cup rolled oats
  • 2 cups mixed vegetables (carrots, peas, bell peppers, corn, etc.), finely chopped
  • 1 small onion, finely chopped
  • 1 small tomato, chopped
  • 1 green chili, finely chopped (adjust to taste)
  • 1 teaspoon ginger-garlic paste
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon cumin seeds
  • 1/2 teaspoon mustard seeds
  • 1/2 teaspoon garam masala
  • 1/2 teaspoon red chili powder (adjust to taste)
  • Salt to taste
  • 2 teaspoons oil
  • Fresh coriander leaves, chopped, for garnishing
  • Lemon wedges (optional)

INSTRUCTIONS

  1. Prepare the Vegetables: Heat oil in a pan. Add cumin seeds and mustard seeds. Once they splutter, add the chopped onion and green chili. Sauté until the onion turns translucent.
  2. Add the ginger-garlic paste and sauté for a minute until fragrant.
  3. Add the chopped mixed vegetables. Cook for a few minutes until they start to soften.
  4. Add turmeric powder, red chili powder, and salt. Mix well to coat the vegetables with the spices.
  5. Add the chopped tomato and cook until it turns soft and blends into the mixture.
  6. Cook the Oats: Add the rolled oats to the pan. Mix everything together.
  7. Add water to the pan, enough to cover the oats and vegetables. Stir well.
  8. Cover the pan and let the mixture cook on medium heat for 5-7 minutes, stirring occasionally.
  9. Once the oats are cooked and have reached the desired consistency, add garam masala and mix well.
  10. Serve: Garnish with chopped fresh coriander leaves. Squeeze some lemon juice on top if desired.
  11. Serve the masala oats hot as a nutritious and flavorful breakfast or meal.

TIPS

  • You can customize the vegetables based on your preferences and what’s available.
  • Adjust the spice levels according to your taste.
  • Use vegetable broth instead of water for added flavor.
  • You can also add cooked lentils or chickpeas for extra protein.
  • Top with yogurt or a dollop of Greek yogurt for a creamy texture.

NUTRITION VALUE

  • Calories: ~250-300
  • Carbohydrates: ~40-45g
  • Protein: ~8-10g
  • Fat: ~6-8g
  • Fiber: ~6-8g

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