Low Sodium Masala Oats
Start your day with a comforting bowl of Low Sodium Masala Oats—a vibrant twist on traditional oatmeal that's perfect for heart-healthy eating! Packed with wholesome rolled oats and a colorful medley of finely chopped onion, tomato, carrot, and green peas, this recipe is infused with aromatic spices like cumin seeds, turmeric, and coriander for a burst of bold, savory flavors. A splash of zesty lemon juice and optional fresh cilantro brightens the dish, creating a well-rounded, low-sodium breakfast option that's both nutritious and satisfying. Quick and easy to prepare in just 25 minutes, it's ideal for busy mornings when you want a warm, flavorful meal without compromising on health. Whether you're looking to spice up your breakfast routine or seek an easy one-pan recipe for clean eating, these masala oats are sure to delight your taste buds!
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Recipe Information
Ingredients
- 1 cup Rolled oats
- 2 cups Water
- 0.5 cup Onion, finely chopped
- 0.5 cup Tomato, finely chopped
- 0.25 cup Carrot, finely chopped
- 0.25 cup Green peas, fresh or frozen
- 1 medium Green chili, finely chopped
- 0.5 teaspoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Coriander powder
- 0.25 teaspoon Black pepper, freshly ground
- 1 tablespoon Olive oil
- 2 tablespoons Cilantro, chopped (optional)
- 1 teaspoon Lemon juice
Instructions
Heat the olive oil in a medium-sized pan over medium heat.
Add the cumin seeds and sauté for about 30 seconds until they start to splutter.
Add the chopped onion and sauté for 2-3 minutes until they become translucent.
Stir in the grated ginger and green chili, sautéing for another minute.
Add the chopped tomato, carrot, and green peas to the pan. Cook for 4-5 minutes until the vegetables are slightly tender.
Mix in the turmeric powder, coriander powder, and ground black pepper, stirring well to combine the spices with the vegetables.
Add the rolled oats to the pan and mix well, toasting them slightly for 1-2 minutes for extra flavor.
Pour in the water and bring the mixture to a boil, then reduce the heat to low and let it simmer for 5-6 minutes, or until the oats are cooked and have absorbed the water.
Stir occasionally to prevent the oats from sticking to the pan.
Once cooked, add the lemon juice and mix well. Taste and adjust any seasoning if needed with additional lemon juice or black pepper.
Garnish with chopped cilantro before serving, if desired.
Serve warm and enjoy your healthy low sodium masala oats breakfast!
Nutrition Facts
Calories |
576 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 69 mg | 3% | |
| Total Carbohydrate | 82.3 g | 30% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 12.8 g | ||
| Protein | 19.3 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 163 mg | 13% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1164 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
