healthy masala oats

A steaming bowl of fresh cooked oats is a great way to start your morning!  This nutritious and fiber rich food provides a good dose of energy to begin your day.  They stabilize blood sugar and lower bad cholesterol and help in weight control.  Oats are a great source of phosphorus, selenium and manganese. They’re a good source of soluble dietary fiber, iron and magnesium, vitamin B1.  You can have them as both sweet and savory.  I like the savory masala oats with healthy vegetables in it.

What you need:

1/2 cup steel cut oats (I used the Trader Joe’s brand)

1 small onion chopped

1/2 cup mixed vegetables (I used peas, carrots and cauliflower)

1 chopped green chilli

1/2 tsp mustard seeds

2 tsp chopped cilantro

Few curry leaves

1/4 tsp chilli powder

Salt to taste

1 tbsp oil

How to make:

1.  Heat oil in a wok and add the mustard seeds.  When they start to splutter, add the curry leaves and the chopped onions. Fry till the onions turn pink.

2.  Now add the vegetables, green chilli and red chilli powder.  Cover and cook on low heat  for 5 minutes.

3.  Add the oats and stir well.  Saute for 2-3 minutes.  Add 1 1/2 cups of water and salt to taste.  Reduce heat and cook till the oats soften and have a porridge consistency.  

4.  Garnish with chopped cilantro and serve hot.

Note:  Adjust the water according to the variety of oats you are using.

 

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