Why it’s great: Oats are high in fibre and keep you full longer. Mixed vegetables add vitamins & minerals. A quick, healthy Indian breakfast or light dinner option — office-friendly and easy to pack.

Ingredients

Category Ingredient Quantity
Main Base Rolled oats (or quick oats) 1 cup
Oil / Ghee Cooking oil (or ghee) 1 tbsp
Lentils / Tempering Mustard seeds ½ tsp
Urad dal 1 tsp
Chana dal 1 tsp
Aromatics Finely chopped onion 1 medium
Green chilli (slit) 1–2
Curry leaves 6–8
Vegetables Carrot (chopped small) ½ cup
Beans (chopped) ¼ cup
Green peas ¼ cup
Capsicum (optional) ¼ cup
Liquid Water 2 cups
Seasoning Salt To taste
Extras Lemon juice 1 tsp
Fresh coriander (chopped) 1 tbsp

Preparation Time

  • Prep: 10 mins
  • Cook: 10–12 mins
  • Total: 20–25 mins

Step-by-step Preparation

Step 1: Dry Roast Oats

  1. Heat a pan on medium flame.
  2. Add 1 cup oats (no oil) and roast for 3–4 minutes until light golden and aromatic.
  3. Keep stirring to avoid burning. Transfer to a plate and keep aside.

Step 2: Prepare the Tempering

  1. In the same pan, heat 1 tbsp oil or ghee.
  2. Add mustard seeds — let them splutter.
  3. Add urad dal & chana dal — roast till golden.
  4. Add green chilli, curry leaves, and onion — sauté until onion turns translucent.

Step 3: Add Vegetables

  1. Add chopped carrot, beans, peas, and capsicum.
  2. Sauté for 2–3 minutes until slightly soft (not mushy).
  3. Sprinkle a little salt to help the veggies cook evenly.

Step 4: Add Water

  1. Pour 2 cups of water into the pan.
  2. Add salt as per taste and bring to a boil.

Step 5: Add Oats

  1. Once water is boiling, slowly add the roasted oats while stirring continuously.
  2. Stir well to prevent lumps. Lower the flame and cook covered for 3–4 minutes until oats absorb water.

Step 6: Finish & Garnish

  1. When oats become soft and fluffy, switch off the stove.
  2. Add 1 tsp lemon juice and chopped coriander.
  3. Mix gently, cover, and rest for 2 minutes. Serve hot.

Serving Suggestions

Serve hot with coconut chutney, mint chutney, or a cup of buttermilk / green tea.

Tips & Variations

  • Use steel-cut or jumbo oats: increase water to 3 cups and cook 5–7 minutes longer.
  • Add tofu or paneer cubes for extra protein.
  • Vegan: use oil instead of ghee.
  • Add tomato for tanginess or grated ginger for more flavor.
  • Sprinkle flax or chia seeds for an omega-3 boost.

Approximate Nutrition (Per Serving)

Nutrient Approx. Value
Calories 200–220 kcal
Protein 6–8 g
Fiber 5–6 g
Carbohydrates 30–35 g
Fat ~6 g
Iron ~10% RDA
Calcium ~8% RDA