Savory Masala Oats with Vegetables
Oats are a whole grain rich in complex carbohydrates, fibre, and nutrients like magnesium and potassium, and this savoury Indian-inspired preparation adds carrots, peas, and tomatoes for extra vitamins and antioxidants.
- Total time
- 15 min
- Serves
- 1
- Calories
- 300 kcal
- Ingredients
- 14
Ingredients
For 1 serving
Tick items off as you gather them.
Method
Heat the oil in a small pot over medium heat. Add the mustard seeds, if using, and let them pop.
Add the chopped onion and cook for 2 to 3 minutes until softened.
Add the tomato, carrot, and peas, and cook for 3 to 4 minutes.
Stir in the turmeric, cumin, and chili powder if using, and cook for 30 seconds.
Add the oats and water or stock. Stir well and bring to a simmer.
Cook for 5 to 7 minutes, stirring occasionally, until the oats are soft and the mixture has thickened.
Season with salt to taste.
Serve warm, garnished with fresh cilantro and topped with a soft-boiled egg if using.
Why it can fit a PCOS-friendly week
Oats are a whole grain rich in complex carbohydrates, fibre, and nutrients like magnesium and potassium, and this savoury Indian-inspired preparation adds carrots, peas, and tomatoes for extra vitamins and antioxidants. The fibre and low glycaemic nature of oats can contribute to more stable blood sugar levels compared to sugary breakfast cereals. This fits well into a balanced, savoury breakfast pattern that is quick to prepare on busy mornings.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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