Vegetable Masala Oats

Nutrition

Ingredients

• 1/2 cup rolled oats
• 1 cup mixed vegetables (carrot, peas, capsicum, beans)
• 1 small onion (chopped)
• 1 small tomato (chopped)
• to taste mustard seeds, turmeric, salt
• 1 tsp oil
• 1.5 cups water

Instructions

1. Heat the oil, crackle the mustard seeds, then saute the onion until soft.
2. Add the vegetables and tomato with turmeric and salt, and cook for 3-4 minutes.
3. Add the oats and water, stir, and simmer until the oats are soft and the mix thickens, about 5-6 minutes.
4. Adjust seasoning and serve hot.

Why this is weight-loss-friendly

Oats bring fiber that helps with fullness, and a savoury, vegetable-heavy bowl stays filling on modest calories. On its own it is light on protein, so pair it with a protein source.

Substitutions

• Stir in a spoon of curd, a boiled egg on the side, or a little paneer to raise the protein.
• Use any vegetables you have. More vegetables means more volume for few calories.

Variations

• Add a pinch of garam masala or a squeeze of lemon to lift the flavour.

Storage & meal prep

Best fresh. It thickens as it sits; loosen with a little hot water when reheating.

Pre-chop vegetables for the week so this comes together in minutes.

Common mistakes

• Skipping a protein source: oats alone are low in protein. Add curd, egg, or paneer to stay full longer.
• Too much water: it turns to porridge. Add gradually and stop when it is just soft.

FAQs

Are oats good for weight loss?

Oats are high in fiber, which helps with fullness, and a savoury low-oil bowl is calorie-conscious. Pair them with protein to stay full longer.

How do I make masala oats more filling?

Add a protein source: a side of curd, a boiled egg, or a little paneer, plus plenty of vegetables for volume.