Mix-veg Savory Masala Steel Cut Oats
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Mix-veg Savory Masala Steel Cut Oats
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Steel cut oats are becoming increasingly more popular over other kind of grains due to to their excellent health benefits. Oats are often referred to as power foods since they are full of proteins, fibers and also a source of many vitamins and minerals. Try this recipe out to include steel cut oats in your diet as a healthy and yummy treat...This recipe is a combination two separate process. First step is to pre-cook the steel cut oats with coconut milk, which could could then be used in different oat recipes. Second step is to use this ingredient and make Savolry Masala Oats shown in the featured image.
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Ingredients
For Steel-cut Oat Cooked in Coconut Milk:
- 1 cup steel cut oats
- 1 cup coconut milk
- 2 cup water
- ¼ teaspoon salt
- 1 tbs coconut oil not shown in picture
For Savory Masala Oats Recipe:
- 1 cup oats pre-cooked
- 1 cup green peas
- 120 g onion 1 medium size diced into small pieces
- 1 cup broccoli florets
- 100 g carrot 1 medium size diced finely
- 200 g bell pepper any color or mixed - 1 chopped finely
- 10 g green chilies 2 to 3 chopped depending on your spice level preference
- 20 g ginger 1 inch piece of chopped
- 5 g curry leaves few
- ¼ cup mixed nuts
- ½ tbs oil to cook
- 2 tablespoon lime juice Juice of 1 lime or lemon
- 20 g cilantro hand full chopped
Spices
- ⅛ teaspoon asafetida hing - 1 pinch
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- ½ teaspoon salt as per taste
- ¼ teaspoon turmeric powder
- ½ teaspoon red chili powder
- ½ teaspoon chat masala
- ½ teaspoon garam masala
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Instructions
Pre-cook Oats:
- Heat coconut oil in sauce pan until melted then roast steel cut oats until golden and fragrant.
- Add in 2 cups of water bring it to a boil now add 1 cup of coconut milk and let it simmer for 20- 25 minutes.
- Add a pinch of salt.
- TIP: Until this point you can cook oats in a big batch and store some in the fridge for use later in other recipes. Below is one way of preparing these cooked oats.
Method to make Savory Masala Oats
- Heat oil in a wide pan and then add a pich of asofoetida, cumin and mustard seeds.
- When seeds start spluttering, add mixed nuts and roast for a minute until they are golden brown in color.Now add ginger chilies and curry leaves to the mixture.
- Saute for a minute then add chopped onion and cook until onions become translucent
- While continuing to stir add broccoli, peas, carrots and pepper
- Now add all the spices and mix it again to make sure all the spices are well mixed.
- Finally add oats. Mix and let it cook for a few minutes to soak all the flavors.
- Lastly sprinkle cilantro and add some lemon juice.
Equipments used:
Nutrition Information
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Calories
534kcal
(27%)
Carbohydrates
62g
(21%)
Protein
16g
(32%)
Fat
27g
(42%)
Saturated Fat
15g
(75%)
Trans Fat
1g
Sodium
498mg
(21%)
Potassium
720mg
(21%)
Fiber
13g
(52%)
Sugar
8g
(16%)
Vitamin A
6680IU
(134%)
Vitamin C
157mg
(174%)
Calcium
113mg
(11%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 534 kcal
% Daily Value*
| Calories | 534kcal | 27% |
| Carbohydrates | 62g | 21% |
| Protein | 16g | 32% |
| Fat | 27g | 42% |
| Saturated Fat | 15g | 75% |
| Trans Fat | 1g | 50% |
| Sodium | 498mg | 21% |
| Potassium | 720mg | 15% |
| Fiber | 13g | 52% |
| Sugar | 8g | 16% |
| Vitamin A | 6680IU | 134% |
| Vitamin C | 157mg | 174% |
| Calcium | 113mg | 11% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
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