Savoury Oatmeal Porridge Recipe
This South Indian-inspired Savoury Oatmeal Porridge is a hearty and nutritious dish that’s perfect for a quick and wholesome breakfast. Oats, rich in fiber, are known for their heart-healthy benefits and are a great choice for those managing cholesterol and diabetes. The combination of vibrant vegetables, spices, and oats creates a flavorful and satisfying one-pot dish that can be prepared in just under 20 minutes. It’s the ideal breakfast for anyone looking for a nutritious, filling meal that also packs a punch of flavor.
Course: One Pot Dish
Cuisine: Indian
Diet: Diabetic Friendly
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Servings: 2
Ingredients:
| Ingredient | Quantity |
|---|---|
| Instant Oats (Oatmeal) | 1/4 cup |
| Water | 1 cup |
| Onion (finely chopped) | 1 medium |
| Green Chillies (finely chopped) | 2 |
| Carrot (Gajjar, finely chopped) | 1 medium |
| Green Beans (French Beans, finely chopped) | 10 pieces |
| Green Bell Pepper (Capsicum, finely chopped) | 1 medium |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Salt | To taste |
| Coriander (Dhania) Leaves (chopped) | Few sprigs |
| Oil | 1 teaspoon |
| Mustard Seeds (Rai/Kadugu) | 1/2 teaspoon |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 150-180 kcal |
| Protein | 5g |
| Carbohydrates | 30g |
| Fiber | 5g |
| Fat | 3g |
| Cholesterol | 0 mg |
| Sodium | 200 mg |
Instructions:
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Prep the Vegetables: Begin by preparing all the vegetables—finely chop the onion, green chilies, carrot, green beans, and bell pepper. Set them aside for easy access during cooking.
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Heat the Oil: In a kadai or wok, heat 1 teaspoon of oil over medium heat. Once the oil is hot, add the mustard seeds and allow them to crackle. This releases the aromatic flavor of the mustard seeds.
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Sauté Onions and Chilies: Add the chopped onions and green chilies to the pan. Sauté them for about 2-3 minutes, or until the onions turn soft and lightly browned.
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Cook the Vegetables: Add the finely chopped carrots, green beans, and bell pepper. Sprinkle a pinch of salt over the vegetables, then add a dash of water. Cover the pan and cook the vegetables for about 4 minutes, allowing them to steam and soften. Stir occasionally to prevent burning.
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Add the Spices and Oats: Once the vegetables are cooked, add the turmeric powder and stir to mix evenly. Then, add the instant oats along with 1 cup of water. Stir everything together, making sure the oats are well coated with the turmeric and vegetable mixture. Taste the porridge and adjust the salt as needed.
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Cook the Oats: Keep stirring the mixture occasionally to ensure the oats don’t stick to the pan. Let it simmer until the oats are soft and the porridge has thickened. This should take around 5-7 minutes.
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Finish with Coriander Leaves: Once the oats are fully cooked and the porridge has reached your desired consistency, stir in the freshly chopped coriander leaves. This adds a burst of freshness and flavor to the dish.
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Serve and Enjoy: Serve the Savoury Oatmeal Porridge hot, ideally accompanied by a fried egg and some fruits on the side for a complete, wholesome breakfast. This dish also makes for a great lunch or dinner option for anyone seeking a light but filling meal.
Tips for Variations:
- Add Protein: For an extra protein boost, top the porridge with a fried egg or boiled eggs. You can also stir in cooked lentils or chickpeas for added nutrition.
- Spice it up: If you like more heat, add a pinch of red chili powder or a few more green chilies while sautéing the onions.
- Make it Creamy: To make the porridge creamier, stir in a tablespoon of yogurt or coconut milk at the end of cooking.
This Savoury Oatmeal Porridge is a versatile and healthy dish that brings together the benefits of oats with the vibrant flavors of vegetables and spices. It’s a quick, diabetic-friendly meal that’s both satisfying and nourishing, perfect for starting your day or enjoying as a light meal anytime.
