Indian & South Asian · Breakfast · Lunch
Masala Oats
मसाला ओट्स (Masala Oats)
A warm, savoury bowl of rolled oats simmered with tomato, carrot, peas and fragrant Indian spices, finished with fresh coriander and a squeeze of lemon. Comforting, filling and ideal for a quick breakfast or light lunch.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Serves
- 2
Calories come from: Carbs 65% · Fat 22% · Protein 13%
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Ingredients
For 2 servings- 1 cup80 gRolled oats
- 1 tsp5 gSunflower oil
- 1/2 tspBlack mustard seeds
- 1/2 tspCumin seeds
- 1 small70 gOnion, finely chopped
- 1 small5 gGreen chilli, finely chopped (optional)
- 1 tsp5 gFresh ginger, grated
- 1 medium120 gTomato, chopped
- 1 small60 gCarrot, finely diced
- 1/3 cup45 gFrozen green peas
- 1/4 tspGround turmeric
- 1/4 tspRed chilli powder
- 1/2 tspGaram masala
- 1/2 tspSalt
- 2 cups480 gWater
- 2 tbspFresh coriander leaves, chopped
- 1 tbsp15 gLemon juice
Steps
- 1
Heat the oil in a medium saucepan over medium heat.
- 2
Add the mustard seeds and cumin seeds and let them sizzle for about 30 seconds until the mustard seeds pop.
- 3
Add the onion and cook for 3 minutes until soft and translucent.
- 4
Stir in the green chilli (if using) and ginger and cook for 30 seconds until fragrant.
- 5
Add the tomato, carrot and peas and cook for 3 minutes, stirring, until the tomato starts to break down.
- 6
Stir in the turmeric, red chilli powder and salt and cook for 30 seconds.
- 7
Add the rolled oats and toast them with the vegetables for 1 minute.
- 8
Pour in the water, bring to a boil, then lower the heat and simmer for 4-5 minutes, stirring often, until the oats are creamy and the carrot is tender. Add a splash more water if you like it looser.
- 9
Turn off the heat and stir in the garam masala and lemon juice.
- 10
Taste and adjust salt, then sprinkle with coriander and serve hot.
Swaps, storage and make-ahead
Swaps
- Use quick-cook oats instead of rolled oats for a softer texture, reducing the simmer time to 2 to 3 minutes.
- For a gluten-free version, use oats labelled certified gluten-free and a garam masala labelled gluten-free, since some spice blends contain fillers.
- Swap the peas for frozen sweetcorn or finely chopped green beans if that is what you have on hand.
- Leave out the green chilli and red chilli powder for a milder bowl that suits children.
Storage
Masala oats are best eaten fresh, as they thicken a lot on standing; refrigerate leftovers in a covered container within 2 hours and use within 3 to 4 days. Reheat with a splash of water, stirring, until steaming hot, and avoid freezing as the texture turns pasty.
Make ahead
Chop the onion, chilli, tomato and carrot and grate the ginger up to a day ahead, keeping them covered in the fridge, so the dish comes together in about 15 minutes.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenMustard
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (446 g) | Per 100 g | |
|---|---|---|
| Calories | 243 kcal | 54 kcal |
| Protein | 8.3 g | 1.9 g |
| Carbohydrates | 40.9 g | 9.2 g |
| of which sugars | 6.4 g | 1.4 g |
| Fiber | 7.9 g | 1.8 g |
| Fat | 6 g | 1.3 g |
| of which saturated | 0.8 g | 0.2 g |
| Sodium | 654 mg | 147 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
