Low Sodium Masala Oats

Elevate your breakfast game with this wholesome and flavorful Low Sodium Masala Oats recipe! Packed with the goodness of hearty rolled oats, vibrant vegetables like carrots, green peas, and tomatoes, and a fragrant blend of Indian spices, this dish delivers a warm, savory kick without the need for excess salt. A quick and easy meal ready in just 25 minutes, it’s the perfect low-sodium option for those seeking a healthy yet satisfying start to the day. Garnished with a touch of fresh cilantro and a squeeze of zesty lemon juice, these masala oats are rich in flavor and nutrition. Whether you're aiming for a heart-friendly diet or simply craving a cozy, spicy breakfast bowl, this recipe hits all the right notes.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 2

Ingredients

• 1 cup Rolled oats
• 2 cups Water
• 0.5 cup Onion, finely chopped
• 0.5 cup Tomato, finely chopped
• 0.25 cup Carrot, finely chopped
• 0.25 cup Green peas, fresh or frozen
• 1 medium Green chili, finely chopped
• 0.5 teaspoon Ginger, grated
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Coriander powder
• 0.25 teaspoon Black pepper, freshly ground
• 1 tablespoon Olive oil
• 2 tablespoons Cilantro, chopped (optional)
• 1 teaspoon Lemon juice

Directions

Step 1

Heat the olive oil in a medium-sized pan over medium heat.

Step 2

Add the cumin seeds and sauté for about 30 seconds until they start to splutter.

Step 3

Add the chopped onion and sauté for 2-3 minutes until they become translucent.

Step 4

Stir in the grated ginger and green chili, sautéing for another minute.

Step 5

Add the chopped tomato, carrot, and green peas to the pan. Cook for 4-5 minutes until the vegetables are slightly tender.

Step 6

Mix in the turmeric powder, coriander powder, and ground black pepper, stirring well to combine the spices with the vegetables.

Step 7

Add the rolled oats to the pan and mix well, toasting them slightly for 1-2 minutes for extra flavor.

Step 8

Pour in the water and bring the mixture to a boil, then reduce the heat to low and let it simmer for 5-6 minutes, or until the oats are cooked and have absorbed the water.

Step 9

Stir occasionally to prevent the oats from sticking to the pan.

Step 10

Once cooked, add the lemon juice and mix well. Taste and adjust any seasoning if needed with additional lemon juice or black pepper.

Step 11

Garnish with chopped cilantro before serving, if desired.

Step 12

Serve warm and enjoy your healthy low sodium masala oats breakfast!

Nutrition Facts

Serving size	(908.0g)

Amount per serving	% Daily Value*
Calories	576.0

Total Fat 20.8g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 68.8mg	0%
Total Carbohydrate 82.3g	0%
Dietary Fiber 16.5g	0%
Total Sugars 12.8g
Protein 19.3g	0%

Vitamin D 0IU	0%
Calcium 162.7mg	0%
Iron 7.4mg	0%
Potassium 1164.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.5%

Protein: 13.0%

Carbs: 55.5%