Savory Oats is a quick and healthy one-pot dish made by cooking oats with mixed vegetables and mild spices, ideal for a wholesome vegetarian breakfast. It's light, filling, and easy to prepare even for beginners.
11 ingredients
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Heat oil in a pan. Add cumin seeds and let them splutter.
Add chopped onion and sauté until translucent.
Add chopped carrot, peas, capsicum, and tomato. Sauté for 2-3 minutes.
Add oats and mix well with the vegetables.
Pour in water (and milk if using), add salt and black pepper. Stir well.
Cover and cook on low flame until the oats are soft and creamy, about 5-6 minutes. Stir occasionally.
One serving is 1 bowl
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 340 kcal | 15% |
| Protein | 14 g | 26% |
| Total Fat | 9 g | 16% |
| Carbohydrate | 50 g | 17% |
| Fiber (Total) | 12 g | 41% |
| Vitamins & Minerals | ||
| Sodium | 810 mg | 41% |
| Potassium | 670 mg | 19% |
| Calcium | 100 mg | 10% |
| Iron | 4 mg | 25% |
| Zinc | 3 mg | 25% |
| Vitamin C | 35 mg | 43% |
| Vitamin D | 8 µg | 52% |
| Folate (B9) | 85 µg | 28% |
Missing data: These are minimums. 5 of the figures below are missing data for 3 ingredients — Water, bottled, generic; Salt, table; Oil, mustard — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
by Workfile
