← NUTRITIONBreakfast
Masala Savoury Oats
Oats cooked like a light upma — warm, spiced and vegetable-packed, ready in ten minutes.
- CALORIES
- 340 kcal
- PROTEIN
- 12 g
- CARBS
- 52 g
- FAT
- 9 g
- →60 g rolled oats
- →1/2 onion, diced
- →1/2 tomato, diced
- →50 g mixed vegetables (peas, carrot)
- →1 tsp oil
- →1/2 tsp mustard seeds
- →1/4 tsp turmeric, curry leaves, salt
- 01Temper the mustard seeds and curry leaves in the oil until they pop.
- 02Add the onion, then the vegetables and tomato, and soften for 4–5 minutes with the turmeric and salt.
- 03Stir in the oats and 200 ml water, and cook 3–4 minutes until thick and the oats are soft.
A handful of roasted peanuts or a spoon of soy granules adds protein and crunch. Squeeze of lemon at the end lifts it.
Note: A recipe, not a meal plan. How much of it fits your day depends on your targets — build it into a plan or ask at your assessment.