Masala Oats recipe is a tasty, healthy, and quick meal solution that can be enjoyed as often as you like. It also makes for a healthy alternative to other breakfast meals such as pancakes, toast, and even omelets.
If you only want to make one change to your diet … try adding oats, it will be worth it!
Oats might sound like boring food, but it’s not! It’s full of nutrition and a great way to add more fiber to your diet. I’ve been eating oats for many years now and my kids even have become accustomed to it. I once shared some easy oats recipes…Banana Oatmeal, Vegan Crockpot Oatmeal, Sweet Potato Oatmeal with Pecans and Cranberries, and Caramelized Banana Oatmeal, … were so delicious that they were shared by many online readers on social media.
If you’re not familiar with oats and how it’s made, masala oats is pretty special because of the delicious flavors it has. The spices used are what make this dish so different from the regular kind!
Why Will You Love Masala Oats?
I’m sure you will love masala oats, because
- They’re quite simple to make but taste amazing!
- They are made in one pot.
- This recipe is so filling and hearty!
- Masala oats are completely gluten-free, vegan, high in fiber, and low in fat.
- They’re chewy and soft.
- They’re healthy and nutritious. Made with the goodness of oats (keep reading for more on that)!
- Masala oats are a great option if you want to add some veggies to your diet.
- The spices used in this recipe give oats just enough spiciness, but it’s not too much for the kids.
- This recipe is perfect to get rid of leftover veggies lying in your fridge!
- Masala oats is a really healthy and delicious snack, lunch, or light dinner idea.
- They keep nicely in the refrigerator or freezer, so you can make them ahead of time for a quick meal option.
- You can further personalize it by making them with your favorite veggies or protein.
But before moving forward to the recipe don’t skip reading the important information included in the blurb.
What Are Oats?
Avena sativa, more commonly known as oats, is a whole-grain food.
A lot of time is needed to prepare oat groats because they are the most whole and unprocessed form of oats. Many prefer rolled steel-cut, or crushed oats.
The type of instant oats has undergone the highest processing. Although quick oats cook in no time the texture could be mushy.
Additionally, they are frequently used in porridge, cookies, granola bars, muffins, and other baked foods.
Are Oats Healthy?
Yes! One of the world’s healthiest grains is oats. They are whole grain free of gluten and a fantastic source of fiber, antioxidants, and necessary vitamins and minerals. Additionally, they provide high-quality protein that is well-balanced in the important amino acids.
According to research, oats provide numerous health benefits.
Here are a few documented health benefits of consuming oats:
May Help Lower Blood Pressure
Whole oats are rich in polyphenols, which are healthy plant compounds that are antioxidants. The unique class of antioxidants known as Avenanthramides, which are nearly exclusively present in oats, is of particular note.
Avenanthramides may reduce blood pressure by boosting the development of nitric oxide, according to both older and more recent research. This gas molecule promotes greater blood flow by helping to dilate (widen) blood vessels.
Heart disease is the leading cause of death worldwide. A big risk factor is elevated blood cholesterol.
Oats include a soluble fiber called beta-glucan, which has been demonstrated in numerous studies to significantly lower cholesterol.
The production of bile-containing cholesterol may be increased by beta-glucan, which lowers the blood’s circulating cholesterol levels.
Additionally, oats might stop the oxidation of LDL (bad) cholesterol.
When LDL (bad) cholesterol interacts with free radicals, it oxidizes. Another critical stage in the development of heart disease is this one. It causes arterial inflammation, and tissue damage, and can elevate cardiovascular disease risks.
Can Manage Healthy Blood Sugar
Significantly high blood sugar levels are a symbol of type 2 diabetes, a prevalent medical disease. It typically happens as a result of diminished insulin sensitivity.
Particularly in those with type 2 diabetes or who are overweight, oats may reduce blood sugar levels. Oats and barley both contain beta-glucan, which may enhance insulin sensitivity.
May Help In Weight Loss
Oats are a hearty morning item that is also delicious.
You may consume fewer calories and reduce weight by eating full foods.
Oatmeal’s beta-glucan may promote fullness by slowing stomach emptying.
PYY, a hormone generated in the stomach in response to eating, may also be promoted by beta-glucan. There is evidence that this satiety hormone causes people to consume fewer calories, which may lower their risk of becoming obese.
Help With Skin Care
Oats are present in a lot of skincare products, which is not a coincidence. The term “colloidal oatmeal” is frequently used by the manufacturers of these goods to describe finely ground oats.
In 2003, the FDA granted approval for colloidal oatmeal to be used as a skin protector. Oats, however, have been used historically for relieving itching and irritation caused by a wide range of skin disorders.
Constipation can affect people of any age or demographic. This term refers to infrequent, irregular, and difficult-to-pass bowel movements.
According to studies, oat bran, the grain’s outer, fiber-rich covering, may aid in the relief of constipation in older persons.
Additionally, oat bran has been demonstrated to lessen gastrointestinal symptoms and improve digestion in individuals with ulcerative colitis.
How To Make Masala Oats?
Making masala oats is quite simple and easy, and even if you are a novice cook you can cook it perfectly with no special effort. Here’s the list of ingredients you’ll need:
- Rolled oats – I’ll use certified Gluten-Free Rolled Oats and my favorite brand is Bob’s, Red Mills. However, you can use your favorite one.
- Choice of veggies – I’m going to use carrots, peas, capsicum, cauliflower, and broccoli. However, you can use your favorite or available ones.
- Onion – Given their inherent sweetness, red onions are preferred, but white and yellow onions are also good.
- Tomato – Cherry tomatoes are what I use. You can substitute them with Roma tomatoes, plum tomatoes, grape tomatoes, vine tomatoes, or any other ripe variety of tomatoes.
- Salt – Salt enhances the flavor of any dish.
- Chili flakes – Red chili flakes add the perfect heat to the dish!
- Turmeric – Adds a robust flavor and a bright yellow color.
- Coriander powder – Adds the perfect fragrance to the dish!
- All spice powder – A perfect blend of all the dry spices, gives a punch of flavor.
- Cumin Seeds – Do not omit the cumin seeds (jeera), which is a necessary flavor ingredient in this recipe.
- Chili – Best for tempering the oil, adds a nice aroma and heat to the dish!
- Olive oil – I love using olive oil. It is abundant in vitamins, vital fatty acids, minerals, and antioxidants. But you can use any cooking oil.
- Heat some oil in a pan and add cumin seeds and button red chili.
- Sauté dry spices and add sliced onion.
- Fry onions for a minute and add chopped tomato.
- Add in all the veggies and sauté for a few minutes.
- Add in all the spices and oats.
- Fry for a minute until the oats are nice and toasty.
- Add in water cover and cook on low flame until oats are done.
How To Serve Masala Oats?
I suggest eating them warm because they taste much better that way! Serve with raita or plain coconut yogurt. They are also delicious and served alone!
How To Store Them?
Make sure to eat them right immediately after cooking them. They are deliciously fresh. However, if you have some leftover masala oats keep them for 2-3 days in the refrigerator in an airtight container. When needed to eat reheat for a minute in the microwave.
However, I don’t recommend freezing them, because I think they’ll not taste good after thawing and then reheating.
Frequently Asked Questions:
Are Masala Oats Healthy?
Not only are masala oats tasty and healthful, but they’re also a wonderfully smart way to remain in shape! The ingredients in masala oat have highly well-balanced nutritional profiles. These are highly healthy and high in antioxidants.
Can I Eat Oats every day?
Oats have a good nutritional profile and offer a number of health advantages, including the ability to help control weight and promote heart health. Oatmeal may be a more beneficial choice than most products on the market as a morning food and a mid-meal snack.
I sincerely hope you will take the time to sit, dine, and enjoy life with one another. Make this masala oats dish and let me know how it turns out by leaving a comment on this post! I’d love to hear from you … Have fun cooking!
Other Oats Recipes To Try
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- Categories: Gluten-Free, Vegan
- Course: Side Dish
- Cuisine: American
- Energy: 191 kcal / 798 kJ
- Fat: 5 g
- Protein: 5.8 g
- Carbs: 31.3 g
- Preparation: 10 min
- Cooking: 15 min
- Ready in: 25 min
- For: 4 servings
- 1 cup rolled oats
- 2 teaspoons olive oil
- 1 teaspoon cumin seeds
- 2 dried chilis, or 1/3 teaspoon cayenne pepper
- 1/2 teaspoon coriander powder
- 1/4 teaspoon turmeric
- 1/4 teaspoon garam masala
- 1 small onion, cut into slices
- 1 medium tomato, chopped
- 1 cup Blend of mix vegetables such, (carrots, cauliflower, peas, bell pepper, broccoli)
- 2 cups water
- Salt to taste
- Heat some oil in a large saucepan over medium-high heat. Add cumin seeds and button red chili and cook until fragrant, about 30 seconds.
- Add coriander, turmeric, garam masala, and onion slices, and stir. Cook for 2 minutes until the onion is soft.
- Add tomato and all the veggies and sauté for a few minutes.
- Add the oats and stir to coat, cook the oats for a minute until oats are nice and toasty.
- Add in water and stir. Cover and cook on low flame until oats is tender, about 10 minutes, string occasionally.
- Season with salt to taste.