Masala oats: Recipe, calories, nutrition, tips

I am back with another evergreen healthy and weight loss friendly recipe called “Masala Oats”. In this article, I will show you how to make healthy Masala Oats at home in a quick time.

As the name suggests, “masala oats” is a recipe consisting of oats, masalas, and some Indian veggies. Generally, people prefer to eat oats as a sweet pudding made in milk. But, the recipe I am going to share is the salty one.

Also, as a diet-conscious person, I avoid buying readymade masala oats from the market. The oats I am going to use in this recipe is plain one made in Indian masalas and vegetables.

The link to the plain oats I will share in the recipe below so that you can check the details online.

So, without further delay, let’s get started with the oats masala recipe.

How to make masala oats (one serving)?

Here is the list of ingredients for the recipe. You can adjust the number of veggies as per your likings.

Ingredients required:

  1. Plain oats (Check my favorite brand of plain oat) – 1 cup
  2. Onions – 1 small, chopped
  3. Green Chilies – 2 Pcs
  4. Tomato – 1 medium, chopped
  5. Cabbage – 1/2 cup, chopped
  6. Peas – 1 tbsp
  7. Capsicum – 2 tbsp, chopped
  8. Carrot – 2 tbsp, chopped
  9. Turmeric Powder- 1 tsp
  10. Corriander Powder – 1 tsp
  11. Black Pepper – 1 tsp
  12. Ginger-Garlic paste – 1 tsp
  13. Lemon – 1 tsp
  14. Salt to taste
  15. Mustard Seeds – 1 tsp
  16. Cooking oil – 1 tbsp
  17. Coriander leaves – 1 tbsp

Try another oat recipe: Yummy Oats poha recipe

Preparation method:

  • Heat a pan and add cooking oil.
  • Once the oil is hot, add mustard seeds, and let them splutter.
  • Now add green chilies, ginger-garlic paste, stir well.
  • Now add chopped onions and stir it for a few minutes
  • Now add all the veggies mentioned above one by one, keep string
  • Now add salt, turmeric powder, coriander powder, and black pepper. Add little water to avoid sticking. Stir all the veggies in the masala
  • Once all the veggies are cooked well, add 2-3 cups of water and give it a boil.
  • Now add plain oats in the pan and keep stiring to avoid getting lumps.
  • Check if you need to add more salt or water into the pan.
  • Once oats settle with a medium consistency, add a few drops of lemon juices and mix everything well. Turn off the stove
  • Take out in a serving bowl and garnish with fresh coriander leaves

Your healthy and yummy masala oast is ready to eat.

  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes
  • Total Time: 30 minutes

Nutrition value and calories in masala oats (100g, approx values)

Nutrition profile masala oatsApprox. Values
Protein2.9g
Carbs9.8g
Fiber1.9g
Fats2.6g
Total Calories74 calories

As you can see from the above nutrition profile, masala oats have 2.9 grams of protein, 9.8g of carbs, 1.9 grams of fiber, and 2.6g of fat per 100 grams.

So, the recipe is perfectly calorie-friendly and rich in important nutrients.

Masala oats without oil (One Serving)

Many people eat oats when they are on a diet. So, it is meaningful to add an oats recipe in a healthier way. The above recipe is perfect for weight loss.

But still, some people will love adding any diet that has no oil in it. And, a recipe without oil is like a boon to people on weight loss.

So, here I bring you another form of masala oats recipe that requires no oil at all and still tastes out of the world. It is super easy to prepare and gets ready in no time.

So, here you go!

List of ingredients:

  1. Plain oats (Check my favorite brand of plain oat) – 1 cup
  2. Green Chilies – 2 Pcs
  3. Tomato – 1 medium, chopped
  4. Cabbage – 1/2 cup, chopped
  5. Capsicum – 2 tbsp, chopped
  6. Onions – 1 small, chopped (Optional)
  7. Turmeric Powder- 1 tsp
  8. Black Pepper – 1 tsp
  9. Lemon – 1 tsp
  10. Salt to taste
  11. Coriander leaves – 1 tbsp

Cooking Method:

  • Heat a pan and add 2 cups of water. Give it a boil.
  • Add 1 tbsp of salt and turmeric powder into the boiling water. Now add onion, tomatoes, capsicum, and green chilis. Boil it for 5 to 10 minutes till veggies get softened.
  • Now, it’s time to add our plain oats into the pan. Keep string to avoid lumps
  • Add water and salt if required. And cook it for another 10 minutes
  • Once oats settle properly with a medium consistency, add black pepper and mix well. Turn off the stove
  • Take out the masala oats recipe in a serving bowl and garnish with coriander leaves.

Your healthy and oil-free masala oats recipe is ready to amaze you with your weight loss progress.

Important tips for the recipe

  • You can adjust (add or remove) any veggies as per your preference and taste
  • If you will use mustard oil or ghee instead of refined cooking oil, it will be not just tasty but healthy as well
  • The recipe goes well with curd or pickle or a tangy salad. Try next time
  • If you are on a diet, adding our masala oats recipe without oil makes sense. I used to have it during my weight loss journey

I am sure, you must have enjoyed the two variants of the masala oats recipe that I have shared. In case, if you have any questions, let me know in the comment.

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