Recipes


Masala Vegetable Oats Porridge

Published On  March 18, 2016 By
25 min cook time
10 min prep time
Breakfast
Preperation Time:
10 mins
Cooking Time:
25 mins

Ingredients:

1 cup Tightly packed oats (I used regular quaker oats)

1 onion, finely chopped

A pinch of garam masala, chili powder, turmeric powder (optional)

1 Medium size Carrot, peeled and finely chopped

1/4 cup Fresh or frozen green peas

1/4 cup Green beans, finely chopped

1 tomato, seeds removed and finely chopped

2 to 3 cups Water (add 2 cups at the beginning; add the rest only if needed)

Salt, to taste

Ingredients For Tempering

1/2 teaspoon Mustard seeds

1 teaspoon Urad dal

1 to 2 green chillies, finely chopped

1 teaspoon finely chopped ginger

1 sprig Curry leaves

1 teaspoon oil

nutrition facts

Serving Size1 ServingPer Serving%Daily Value*
Calories482Calories from Fat98
Total Fat10.9g17%Saturated Fat1.6g8%
Cholesterol0mg0%Sodium640mg27%
Potassium980mg28%Carbohydrates83.1g28%
Dietary Fiber16.1g64%Sugars12.7g
Protein16.1gVitamin A224%
Vitamin C65%Calcium12%
Iron29%

nutrition facts

Serving Size1 Serving
Calories482
Total Fat10.9g17%
Cholesterol0mg0%
Potassium980mg28%
Dietary Fiber16.1g64%
Protein16.1g
Vitamin C65%
Iron29%
Per Serving%Daily Value*
Calories from Fat98
Saturated Fat1.6g8%
Sodium640mg27%
Carbohydrates83.1g28%
Sugars12.7g
Vitamin A224%
Calcium12%

Procedure:

In a wok, lightly toast the oats for about 2 minutes, on a medium flame until fragrant. Transfer the toasted oats onto a plate.

In the same wok, heat oil and put in the ingredients for tempering (one by one) in the said order. Sauté until the urad dal turns golden.

Add all the vegetables in with a pinch of salt. On a low flame, sauté until the vegetable have turned a little soft, for approximately 3 to 4 minutes.

Add 2 cups of water to the wok, enough salt (make sure you don’t add too much because you have already added a little before) and close with a lid. Turn the flame on high and cook covered. Once the water has come to a boil, turn the flame to low and let it simmer for 3 to 4 minutes, until the vegetables are almost done.

At this point, add the toasted oats, give it a stir to break any lumps, keep the flame on medium to low and cover it with the lid. Add more water if necessary. Let this cook for 5 to 7 minutes, until the oats are cooked thoroughly and makes a delicious thick porridge.

Oats is best for dinner if you like a simple meal or if you have come in after a tired day and in no mood to make anything elaborate. A regular salt and pepper seasoned porridge might sound quite boring though. Hence this nutritious, filling, Indianized Oats porridge full of vegetables and spices.

This dish is Low in saturated fat, No cholesterol, High in dietary fiber, Very high in manganese, Very high in vitamin A, High in vitamin C.