Cooking Time
15 Mins
Category
breakfast
Savory Masala Oats with Vegetables
Why it helps
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.
Ingredients
1/2 cup rolled oats
1 teaspoon oil (vegetable or ghee)
1/2 teaspoon mustard seeds (optional)
1/4 onion, finely chopped
1 small tomato, chopped
1/4 cup carrot, finely diced
1/4 cup green peas
1/2 teaspoon turmeric
1/2 teaspoon cumin powder
1/4 teaspoon chili powder (optional)
1 cup water or vegetable stock
Salt, to taste
Fresh cilantro, chopped, for garnish
1 soft-boiled egg (optional, for extra protein)
Methods
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.