Oats, although not native to India, have become a popular ingredient in Indian kitchens due to their health benefits. They are a nutritional powerhouse, providing balanced energy and dietary fiber which helps with digestion and weight management. Oats are low in saturated fat, and contain heart-healthy beta-glucans that reduce cholesterol levels while also providing essential vitamins, minerals, and antioxidants. Due to their versatility, quick preparation, and neutral taste, they are a convenient and nutritious addition to a variety of Indian recipes, both vegetarian and non-vegetarian. So, don’t wait any longer, check out our blog and learn easy-to-prepare healthy Indian oats recipes.

Healthy Indian Oats recipe 1: Oats Dalia

Oats Dalia is a mouth-watering savoury dish that can be prepared quickly and served hot.

Ingredients – 

• 1 cup Oats
• ½ cup broken wheat
• 1 tablespoon oil or ghee.
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• ½ teaspoon sesame seeds.
• 1 medium-sized finely chopped onion
• 1 green finely chopped green chilly
• ½ cup finely chopped mixed vegetables like Carrots, peas, beans etc
• 1/4^th teaspoon turmeric powder
• 1/4^th teaspoon chilly powder
• Salt to taste
• Fresh coriander leaves for garnish.

Process –

1. Dry roast the oats and broken wheat (Dalia) in a pan on medium heat until they turn golden brown and emit a nutty aroma. Set aside.
2. Heat Oil or Ghee in a pressure cooker or deep pan. Add mustard seeds, cumin seeds, and sesame seeds. Let them splutter.
3. Add chopped onions and green chilly. Sauté until onions become translucent.
4. Add the mixed vegetables and cook for a few minutes until they are slightly tender.
5. Add turmeric powder and salt. Mix well.
6. Add the roasted oats and broken wheat (Dalia) to the pressure cooker, or pan. Stir everything together.
7. Add 4 cups of water and stir well.
8. If using a pressure cooker, close the lid and cook 3-4 whistles. If using a pan, cover and cook on low heat until oats and Dalia are cooked and the mixture becomes thick and porridge-like. Stir occasionally to prevent sticking to the bottom.
9. Serve hot as a nutritious meal.

Nutritive Value:

Approx. value for 1 serving

• Calories: 200 -250Kcal.
• Carbohydrates: 35-40grams
• Protein – 8-10 grams
• Fat: 3-5 grams
• Fiber: 4-6 grams
• Vitamins: Vitamin A, Vitamin C, Vitamin K, B vitamins.
• Minerals like Iron, Potassium, Zinc, Magnesium and calcium in smaller amounts.

Healthy Indian Oats recipe 2: Oats Cheela or Pancake

 Oats cheela are nutritious, wholesome, and flavorful snacks that can be enjoyed at any time of the day.

Ingredients –

• 1 cup Oats
• 3 tablespoons of chickpea flour or besan
• 1/4^th cup of Palak (Spinach) leaves.
• 1/4^th cup chopped carrots.
• 1 green chilly, finely chopped (optional)
• 1/4^th cup of finely chopped Onions.
• ½ teaspoon ginger paste
• ½ teaspoon turmeric powder.
• ½ teaspoon Ajwain (Carom )seeds.
• Salt to taste.
• Water (as required)
• Oil or ghee for cooking.

Process –

1. In a blender or food processor, grind the rolled oats into a coarse powder.
2. In a mixing bowl, combine the ground oats, besan, finely chopped onions, carrots, spinach leaves, green chilly, ginger paste, Ajwain seeds, turmeric powder, and Salt and mix well.
3. Gradually Add water to the mixture and stir until you achieve a thick batter-like consistency. The batter should be pourable not too thick or too thin.
4. Heat a nonstick pan or skillet over medium heat. Drizzle a little oil or ghee and spread it evenly on the Pan.
5. Pour a ladleful of the batter onto the pan and spread it in a circular motion to form a thin pancake-like cheela.
6. Cook cheela for 2-3 minutes until the bottom side turns golden brown. Drizzle a little oil or ghee on the top.
7. Flip the cheela and cook for another 2-3 minutes until the other side is cooked and crispy.
8. Remove the cheela from the pan and repeat the process with the remaining batter.
9. Serve the Cheela hot with green chutney or dahi.

Nutritive Value :

Approx value for 1 cheela

• Calories – Approx 150 – 200Kcal.
• Carbohydrates – Around 20- 25grams
• Protein – About 6-8 grams
• Fat – 4-6 grams (depends on the amount of oil or ghee used)
• Fiber – Around 3-5 grams
• Rich in Vitamin A, Vitamin C, B vitamins, Iron, magnesium and phosphorus.

Healthy Indian Oats recipe 3: Oats Methi Paratha

Blending oats, spices, and Methi leaves creates a flavorful and nutritious addition to Indian cuisine.

Ingredients – 

• 1 cup rolled oats
• 1 cup whole wheat flour
• 1/2 cup fresh fenugreek leaves (methi leaves), finely chopped
• 1/4 cup plain curd
• 1/4 tsp turmeric powder
• 1/2 tsp red chilli powder (adjust to taste)
• 1/2 tsp cumin seeds
• Salt to taste
• Water, as needed
• Oil or ghee for cooking

Method – 

Prepare the dough:

1. In a mixing bowl, combine the rolled oats, whole wheat flour, finely chopped fenugreek leaves, turmeric powder, red chili powder, cumin seeds, salt, and plain yogurt.
2. Mix well to form a crumbly mixture.
3. Gradually add water and knead the mixture into a smooth, pliable dough. Let it rest for about 15-20 minutes.

Shape and Cook the Parathas:

1. Heat a griddle or tawa on medium-high heat.
2. Divide the dough into equal portions and roll each portion into a ball.
3. Take one dough ball and flatten it slightly with your palms.
4. Roll out the dough ball into a round paratha using a rolling pin. Dust with flour if needed to prevent sticking.
5. Carefully transfer the rolled paratha onto the hot griddle.
6. Cook until small bubbles appear on the surface, then flip it over.
7. Apply a little oil or ghee on the cooked side and cook until both sides are golden brown and crispy.
8. Repeat the process for the remaining dough balls.
9. Serve the Oats Methi Parathas with a pickle or chutney of your choice. You can have these parathas along with sautéed vegetables/Sabzi/dal or non-veg curry of your choice.

Nutritive Value:

Approx. value for 1 serving of Paratha.

• Calories: Around 122KCal
• Protein: Approximately 5-7 grams
• Carbohydrates: About 13 – 15 grams
• Dietary Fiber: Roughly 3-4 grams
• Fat: Approximately 6-8 grams.
• Vitamin A, B9 (Folate), E, K and Minerals like Potassium, phosphorus, Calcium, magnesium, and iron.

Healthy Indian Oats recipe 4: Oats Idly

 Oat Idly is a soft and healthy breakfast delicacy from South India, made from ground oats batter and steamed to perfection

Ingredients –

For the Oats Idly Batter:

• 1 cup rolled oats
• 1 cup rice flour
• 1 cup plain curd
• Water as required.
• Salt to taste
• 1/2 teaspoon baking soda (optional, for a fluffy texture)
• A pinch of asafoetida (hing)

For the Tempering (Tadka):

• 1 tablespoon oil
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1-2 green chilies, finely chopped (adjust to your spice preference)
• A few curry leaves, chopped
• 1/2 teaspoon grated ginger (optional)
• Chopped coriander leaves for garnish

Method –

Prepare the Oats Powder :

1. Dry roast the rolled oats in a pan on low heat for 3-4 minutes until they become aromatic. Be careful not to brown them; just lightly roast them.
2. Allow the roasted oats to cool down, then blend them into a fine powder using a blender or food processor.

Make the Batter:

1. In a mixing bowl, combine the roasted oats powder, rice flour, plain curd, salt, and hing. Mix everything well.
2. Add water gradually to make a thick but pourable batter. The batter should be smooth and lump-free.
3. If you want fluffier idlies, you can add baking soda or Eno salt to the batter at this stage. Mix it well.

 Prepare the Tempering:

1. Heat oil in a small pan. Add mustard seeds and let them splutter.
2. Add cumin seeds, chopped green chillies, grated ginger (if using), and curry leaves. Sauté for a minute until the spices release their aroma. Then, turn off the heat.
3. Mix the Tempering. Pour the tempered spices into the batter and mix well to incorporate the flavours.

Fermentation:

1. Cover the batter and let it ferment for about 30 minutes to 1 hour, depending on your climate. The batter should rise and become slightly fluffy.

 Steam the Idlies:

1. Grease the idly plates with a little oil or cooking spray.
2. Pour a spoonful of the batter into the idly molds.
3. Steam the idlies in a steamer for about 12-15 minutes or until a toothpick inserted into the idlies comes out clean.

 Serve: Let the idlies cool for a minute before removing them from the molds. Serve the oats idly hot with mint chutney/ coconut chutney/peanut chutney/ tomato chutney, or sambar.

Nutritive Value:

Approx. values per Idly

• Calories – Approx 30Kcal.
• Carbohydrates – 5- 7 grams
• Protein – 1.8 grams
• Fat – 2 grams (depends on the amount of oil or ghee used)
• Fiber – Around 3-4 grams
• Rich in Vitamin C, calcium, and Iron.

Healthy Indian Oats recipe 5: Oats Upma

 Replacing Sooji with powdered upma and cooking it with vegetables enhances both the taste and nutritive value.

 Ingredients –

• 1 cup oats – powdered in mixer.
• ½ teaspoon mustard seeds.
• 1 dry red chilli
• 2 tablespoon split gram dal (chana dal)
• 1 teaspoon split black beans (urad dal)
• 10- 12 curry leaves
• 1 finely chopped Onion.
• 1 chopped Tomato
• 2 cups water.
• Salt to taste
• ½ cup corn kernels (boiled or frozen)
• ½ capsicum finely chopped
• 2 teaspoons of lemon juice.

Method – 

1. Heat a clean heavy bottom kadhai.
2. Add mustard seeds, dry red chilli, channa dal, urad dal, and curry leaves. Stir on low heat until dal turns light brown.
3. Add onions. Stir on low heat till onions turn soft.
4. Add water and salt. Bring it to a boil.
5. Cover it with a lid for 3-4 minutes.
6. Keep the flame low & add chopped tomato, capsicum and corn kernels.
7. Add oats gradually with one hand and stir with another hand continuously.
8. Stir fry Oats upma for 3 minutes. Turn off the flame and add lemon juice.
9. Serve Hot with chutney of your choice.

Nutritive Value:

Approx value per 100 grams of Oats Upma serving.

• Calories: 150-200 calories.
• Carbohydrates: 25-30 grams
• Protein: 5-7 grams of protein
• Fat: 3-5 grams
• Dietary Fiber- 3-5 grams
• Vitamins and Minerals – Vitamin C, Vitamin A, Vitamin K and Minerals like potassium, calcium, and Iron.

Healthy Indian Oats recipe 6: Oats Masala Dosa

 Oats Dosa is a nutritious and light South Indian pancake made from oats, urad dal, and spices.

Ingredients – 

For Batter:

• 1 cup (100 grams) of Oats.
• ¼ cup(25 grams) urad dal
• One and a half cups of water.
• Salt to taste.
• Oil for greesing.

For Filling:

• ½ sliced onion & 1 chopped green chilly.
• Few curry leaves
• 3 Potatoes – Boiled and mashed.
• ½ teaspoon mustard seeds (Rai)
• 1 Dry Red Chilly broken down into pieces.
• Salt and Red Chilli powder to taste.
• 1 tsp sambar masala.
• 2 teaspoon oil.

Method – 

Filling Preparation:

Heat a pan and add oil. Once the oil gets hot add mustard seeds, red chilli. When they crackle, add onions, curry leaves, and green chilli. Cook on low heat till onions turn soft. Add salt, red chilli powder and sambar powder. Add potatoes. Stir fry for 2-3 minutes. Keep the filling aside.

Batter Preparation:

Grind Oats and Urad Dal powder separately in a mixer to a powder. Combine Oats powder, Urad dal powder and salt. Put enough water to make a batter of a thin pouring consistency. Keep aside for 5-10 minutes. It will become slightly thick.

Oats Masala Dosa Preparation:

1. Heat a pan preferably cast-iron tawa. Grease it with oil and wipe it off with a clean tissue.
2. Take a ladle full of Batter and spread from inside to outside.
3. When the edges turn brown, put some filling in the centre. Fold over and serve hot with chutney of your choice.

Nutritive Value:

Approx. Value for 1 standard sized Masala Dosa

• Calories: Around 150-200 calories per dosa.
• Carbohydrates: 20-25 grams
• Protein: 4-6 grams.
• Fat: Generally, 3-5 grams
• Dietary Fiber: 2-3 grams
• Vitamins and Minerals: Contains various vitamins (e.g., B vitamins) and minerals (e.g., iron, calcium) from oats and spices.
• Other Nutrients: Includes spices like cumin seeds and curry leaves, adding flavour and potential health benefits.

Healthy Indian Oats recipe 7: Oats Vegetable Uthappam

 Wholesome and healthy oats and vegetable Uthappam with a golden, crispy texture can be prepared quickly.

Ingredients –

For Batter:

• 1 cup (100 grams) Oats.
• ½ cup (50 gms) Suji (Semolina)
• ½ – ¾ cup of Water.
• Salt to taste.
• ¼ teaspoon asafoetida (hing) powder.
• ½ tsp baking powder.

For Topping:

• ¼ cup grated carrots.
• 1 onion – chopped.
• 1 tomato – chopped
• ¼ cup peas – boiled.
• ¼ cup cabbage – chopped
• 1-2 green chillies – chopped
• Few curry leaves.
• ¼ tsp black pepper powder.
• Salt to taste.

Method – 

1. Mix all ingredients of the batter together.
2. Add enough water (1/2 -3/4 cup approx.) to the batter to get a thick pouring consistency. Beat well. Keep the batter aside for 10-15 minutes. Whisk well to get a batter of a soft-dropping consistency. Add a little more water if the batter turns too thick.
3. Mix all ingredients of the topping together. Keep Aside.
4. Heat a tawa, preferably cast-Iron tawa. Grease the pan and wipe it off with clean tissue.
5. Mix the batter well. Keeping the heat low, pour 1 small Kharchhi (ladle) of batter onto it. Spread the batter a little with the back of the Kharchhi, keeping it slightly thick.
6. Sprinkle a little topping on each. Press the topping lightly. Keep on low heat for a minute. After the edges turn golden and the underside is cooked, turn carefully.
7. Remove the Uthappam once the other side also turns golden.
8. Serve Hot with your favorite chutney.

Nutritive Value:

Approx. Value of 1 Oats vegetable Uthappam.

• Calories: 100-150 calories.
• Carbohydrates: 15-20 grams
• Protein: 3-5 grams of protein.
• Fat: 2-4 grams, depending on the use of oil or ghee for cooking.
• Dietary Fiber: 2-3grams.
• Vitamins and Minerals: It can contain various vitamins (e.g., B vitamins) and minerals (e.g., iron, calcium) from oats, vegetables, and spices used.
• Other Nutrients: The uthappam includes spices like cumin seeds and curry leaves, which can provide additional flavour and potential health benefits. The vegetable toppings contribute vitamins, minerals, and dietary fiber.

Healthy Indian Oats recipe 8: Oats Moong Toast

 This tasty toast combines dhuli moong dal and oats for a yummy treat that’s perfect for the whole family.

Ingredient –

• ½ Cup (50 grams) Oats – Roasted
• ¼ Cup dhuli moong dal – Soaked for 1 hour.
• 2 Green Chilies – finely chopped.
• ½ Cup fresh coriander leaves – finely chopped.
• 1 ½ Teaspoon Lemon Juice
• Salt as per taste
• A pinch of red chili powder
• 4 slices Oats bran/ whole wheat/ Multigrain Bread

Method –

1. Drain and grind moong dal along with green chillies to a fine paste.
2. Mix moong dal paste, oats, Coriander leaves, lemon juice, salt and red chili powder. Add water to make a paste.
3. Heat a nonstick pan. Grease lightly with butter and then wipe clean with proper napkin.
4. Spread the Oats mixture on one side of the bread slice with spoon. Place it on hot tawa.
5. Flip the slice in the hot pan with Oats paste down. Apply some butter.
6. Spread some Oats paste on the upper side of the bread slice too. Cook on both sides until light brown.
7. Cut the bread slice into two triangles.
8. Serve hot with green chutney or homemade tomato ketchup.

Nutritive Value:

Approx. values for 2 slices of Oats moong toast.

• Calories: 200-250 calories
• Carbohydrates 25-30 grams
• Protein: 8-10 grams
• Fat: 5-10 grams per serving.
• Dietary Fiber: 3-4 grams
• Vitamins and Minerals: Contains various vitamins and minerals, such as folate, iron, and potassium, primarily from mung beans.
• Other Nutrients: Additional nutrients come from spices, green chilies, lemon juice, enhancing flavor and nutritional value.

Healthy Indian Oats recipe 9: Spanish Oats Omelette

Spanish Oats Omelette is a creative twist on the classic Spanish tortilla that incorporates the nutritional benefits of oats.

Ingredients:

• 2 cups of rolled oats
• 4 eggs
• 1 small onion, finely chopped
• 1 bell pepper, finely chopped (red or green)
• 1 small tomato, finely chopped
• 2 cloves garlic, finely chopped
• 1/2 cup grated cheese (optional)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh coriander leaves for garnish (optional)

Method –

1. Prepare the Oats: In a dry skillet, roast the rolled oats over medium heat for a few minutes until they turn lightly golden. Remove them from the skillet and set them aside.
2. Saute Vegetables: In the same skillet, add the olive oil and heat it over medium heat. Add the chopped onions, bell pepper, and garlic. Saute until the vegetables are soft and the onions turn translucent, about 5-7 minutes.
3. Beat Eggs: In a bowl, beat the eggs with a pinch of salt and pepper. Add the roasted oats to the beaten eggs and mix well.
4. Combine Ingredients: Pour the egg and oat mixture into the Pan with the sauteed vegetables. Add the tomato and grated cheese (if using). Stir everything gently to ensure an even distribution of ingredients.
5. Cook: Reduce the heat to low and cover the pan. Allow the mixture to cook for about 10-15 minutes or until the edges are set.
6. Flip the Omelette: Carefully invert the omelette in the pan. Continue to cook for another 10-15 minutes or until the omelette is fully set and golden brown.
7. Serve: Slide the Spanish oats omelette onto a serving plate. Garnish with fresh coriander, if desired. You can cut the omelette into desired shapes.

Nutritive Value:

Approx. value for a standard-sized Spanish omelette

• Calories: 200-300 calories.
• Carbohydrates: 20-30 grams
• Protein: 8-12 grams of protein
• Fat: 10-15 grams
• Dietary Fiber: 3-5 grams
• Vitamins and Minerals: The dish contains various vitamins (such as C, A, and K) and minerals (such as potassium, calcium, and iron) depending on the ingredients used.
• Other Nutrients: Spices like cumin seeds and coriander leaves are added for extra flavour and possible health benefits.

Healthy Indian Oats recipe 10: Oats Club Sandwich

This 3-layer sandwich is a delicious treat that will bring you contentment and satisfy your taste buds with every bite.

Ingredient – 

• 6 slices of Whole wheat or Oat bran bread.
• 50 grams low-fat paneer – thinly sliced.
• 1 tablespoon tomato puree.
• 8 round slices of cucumber

Stuffing

• ¼ cup (25 grams) roasted Oats.
• 2 tablespoons grated carrot.
• 2 tablespoons shredded cabbage
• ¼ cup low-fat curd
• ¼ teaspoon Oregano
• Salt and pepper to taste

Method – 

1. Heat a nonstick tawa. Add the paneer slices. Saute for 1-2 minutes until brown patches appear on the underside.
2. Take a slice of bread. Apply a little tomato puree and spread the oats- vegetable stuffing on it.
3. Invert this over the paneer slice.
4. Place the cucumber slices over the bread slice and sprinkle some salt and pepper.
5. Apply oats stuffing on the inner side of the third slice.
6. Place the third slice over the cucumber slices. Press. Toast for 3-4 minutes.
7. Turn to the other side and repeat the same.
8. Cut into two triangles and serve immediately.
9. Repeat with the rest of the slices.

Nutritive Value –

Approx. value for one standard-sized oats club sandwich

• Calories: 250 – 300 calories.
• Carbohydrates: 35-45 grams
• Protein: 10-15 grams of protein
• Fat: 10-15 grams.
• Dietary Fiber: 4-6 grams
• Vitamins and Minerals: It can contain various vitamins (e.g., vitamin A, vitamin C) and minerals (e.g., calcium, iron) from vegetables and paneer used.
• Other Nutrients: The sandwich includes spices, condiments, and spreads like mayonnaise or ketchup, which can add flavour and additional nutrients.

Healthy Indian Oats recipe 11: Dakshini Oats Toast

If you are a South Indian or like South Indian delicacies, then you must try “Dakshini style” oats toast with South Indian flavors.

Ingredients –

• 4 slices of whole wheat bread/multi-grain bread
• 1 cup oats
• ½ cup plain curd
• ¼ cup Onions – finely chopped
• ¼ cup Tomatoes – finely chopped
• 2-3 green chillies – finely chopped
• ¼ cup chopped fresh coriander leaves
• ½ teaspoon mustard seeds
• A pinch of asafoetida (hing)
• Curry leaves (a few leaves, chopped)
• Salt to taste
• Ghee / Butter for toasting

Method –

1. Prepare the Oats Mixture:

Dry roast the oats in a pan until they become aromatic. Allow them to cool. In a mixing bowl, combine the roasted oats, plain yogurt, chopped onions, tomatoes, green chilies, fresh coriander leaves, and salt. Mix well to form a thick and spreadable mixture.

2. Prepare the Tempering:

In a small pan, heat some oil or ghee.Add mustard seeds and let them splutter.Add a pinch of asafoetida (hing) and chopped curry leaves. Sauté for a minute until fragrant.

3. Mix and Spread:

Pour the tempering over the oats mixture and mix thoroughly. This adds the South Indian flavor to the mixture.

4. Make Dakshini Oats Toast:

Heat a griddle and lightly grease it with ghee. Place a slice of whole wheat bread on the hot pan. Spread a generous amount of the Dakshini oats mixture evenly on top of the bread slice. Cover it with another bread slice to make a sandwich.

5. Toast:

Toast the sandwich on both sides until it turns golden brown and crispy.

6. Serve:

Remove from the pan, slice diagonally, and serve hot with South Indian-style tomato chutney.

Nutritive Value:

Approx. value for one serving of Dakshini Oats toast

• Calories: 200-250 calories.
• Carbohydrates: 40-45 grams
• Protein: 8-10
• Fat: 5-8 grams
• Dietary Fiber 4-6 grams
• Vitamins and Minerals: It can contain various vitamins (e.g., B vitamins) and minerals (e.g., calcium, iron) from yoghurt, vegetables, and tempering spices.
• Other Nutrients: The toast includes spices, such as mustard seeds, curry leaves, and asafoetida, which can add flavour and potential health benefits.

Healthy Indian Oats recipe 12: Indian Oats Chaat

Bring a healthy twist to the regular chaat and enjoy it by adding the goodness of Oats.

Ingredients – 

For the Oats Mix:

• 1 cup oats
• 1/2 cup chopped and boiled mixed vegetables (such as peas, carrots, and potatoes)
• ¼ cup onions – finely chopped
• ¼ cup tomatoes – finely chopped
• ½ cup cucumber – finely chopped
• 2-3 tablespoons fresh coriander leaves, chopped
• 1 green chilli, finely chopped
• ½ teaspoon chaat masala
• Salt to taste
• Juice of 1 lemon
• 1/2 cup boiled kala channa (black chickpeas)

For the Dahi Mix:

• 1/2 cup plain curd or Dahi
• 1/4 teaspoon roasted cumin powder
• Salt to taste
• For Garnish:
• Corn flakes (crushed)
• Tamarind chutney
• Mint chutney
• Chopped coriander leaves
• Pomegranate seeds (optional)

Method – 

1. Prepare the Oats Mix:

Dry roast the rolled oats in a pan until they become aromatic and slightly crispy. Allow them to cool.In a mixing bowl, combine the roasted oats, boiled mixed vegetables, chopped onions, tomatoes, cucumber, green chili, fresh coriander leaves, chaat masala, salt, lemon juice, and boiled kala channa. Mix everything well.

3. Prepare the Yogurt Mix: 3. In another bowl, whisk the plain yogurt with roasted cumin powder and a pinch of salt. Adjust the consistency with a little water if needed to make it pourable.
4. Assemble the Enhanced Oats Chaat: To serve, take a portion of the enhanced oats mixture and place it on a plate.
5. Drizzle the dahi mix over the oats mixture.
6. Add 2 teaspoons of tamarind chutney and mint chutney each.
7. Sprinkle crushed cornflake on top for added crunch and garnish with chopped coriander leaves and pomegranate seeds if desired.
8. Serve the Indian oats chaat immediately and enjoy the flavors and textures.

Nutritive Value:

Approx. value for one cup standard serving of Indian oats chaat.

• Calories: 200 to 250 calories or more.
• Carbohydrates: 25-30 grams of carbohydrates.
• Protein: 8-12 grams of protein.
• Fat: 5 to 10 grams or more.
• Dietary Fiber: 4-6 grams
• Vitamins and Minerals: It can contain various vitamins (e.g., vitamin C, vitamin A) and minerals (e.g., potassium, calcium, iron) from vegetables and legumes used.
• Other Nutrients: The chaat includes spices and condiments like tamarind chutney and mint chutney, which can add flavor and potential health benefits.

Healthy Indian Oats recipe 13: Peanut Broccoli Oats Tikki

Try and surprise your guests with this wonderful appetizer made out of Peanuts, Broccoli and Oats.

Ingredients – 

• 1 cup broccoli florets, blanched and finely chopped
• ½ cup roasted and coarsely ground peanuts
• ½ cup rolled oats
• 2-3 green chilies, finely chopped (adjust to your spice preference)
• ¼ cup finely chopped onions
• 2 tablespoons fresh coriander leaves, chopped
• ½ teaspoon cumin seeds
• ½ teaspoon garam masala or chaat masala
• Salt to taste
• 2-3 tablespoons milk (for binding)

Method – 

1. Prepare the Oats Mixture:

In a dry skillet, lightly roast the rolled oats over low heat until they become aromatic and slightly golden. Allow them to cool.

2. Combine Ingredients:

In a mixing bowl, combine the finely chopped broccoli, coarsely ground peanuts, roasted oats, green chilies, chopped onions, fresh coriander leaves, cumin seeds, garam masala or chaat masala, and salt. Mix everything well.

3. Add Milk for Binding:

Add 2-3 tablespoons of milk to the mixture. This will help bind the ingredients together.

4. Shape into Tikkis:

Take a small portion of the mixture and shape it into a round or oval tikki. Repeat this process to make more tikkis.

1. Bake or Air Fry:
   • Preheat your oven to 375°F (190°C). Place the tikkis on a baking sheet lined with parchment paper. Bake them for 20-25 minutes or until they are golden and crispy, flipping thehalfway through the baking time.
     • Alternatively, you can air fry them according to your air fryer’s instructions.
     • You can shallow fry them if you do not have an option of baking or air frying.

1. Serve Hot: Serve the tikkis hot with your favourite chutney or sauce.

Nutritive Value:

Approx. value of 1 Broccoli Oats Tikki  (Baked or Air fried)

• Calories: 60-80 calories.
• Carbohydrates: 5-7 grams
• Protein: 2-4 grams
• Fat: 3-5 grams.
• Dietary Fiber: 2-3
• Vitamins and Minerals: They can contain various vitamins (e.g., vitamin A, vitamin C) and minerals (e.g., potassium, calcium, iron) from vegetables and peanuts used.
• Other Nutrients: The tikkis include spices and seasonings, adding flavour and potential health benefits.

Healthy Indian Oats recipe 14: Oats Subz Kabab

These Oats subz kababs are irresistible and healthier than deep-fried kababs.

Ingredients – 

• 1/2 cup rolled oats
• 1/2 cup yam (suran), boiled and mashed
• 1/2 cup potato, boiled and mashed
• 1/2 cup crumbled paneer (Indian cottage cheese)
• 1/4 cup almonds, finely chopped
• 1/4 cup finely chopped onions
• 2-3 green chillies, finely chopped (adjust to your spice preference)
• 2 tablespoons fresh coriander leaves, chopped
• 1/2 teaspoon garam masala
• 1/2 teaspoon cumin powder
• Salt to taste
• Oil or cooking spray for grilling

Method –

1. Prepare the Oats Mixture:

In a dry skillet, lightly roast the rolled oats over low heat until they become aromatic and slightly golden. Allow them to cool.

2. Combine Ingredients:

In a mixing bowl, combine the roasted oats, mashed yam, mashed potato, crumbled paneer, chopped almonds, chopped onions, green chilies, fresh coriander leaves, garam masala, cumin powder, and salt. Mix everything well.

3. Shape into Kababs:

Take a small portion of the mixture and shape it into a round or oval kabab. Repeat this process to make more kababs.

4. Grill the Kababs:

Preheat your grill or oven to medium-high heat. If using an oven, set it to the broil function. Brush the kababs with a little oil or use cooking spray to prevent sticking. Grill the kababs for about 15-20 minutes, turning them occasionally, until they are golden brown and have grill marks on all sides.

If using an oven, you can place them on a baking sheet and broil for a few minutes on each side until they become crispy and brown.

5. Serve:

Remove the grilled oats subz kababs from the grill or oven.

6. Serve Hot:

Serve the kababs hot with your favorite chutney or dip.

Nutritive Value:

Approx. Value for one grilled Oats Subz Kabab

• Calories: 80-100 calories.
• Carbohydrates: 8-10 grams
• Protein: 3-5 grams
• Fat: 4-6 grams.
• Dietary Fiber: 2-3 grams
• Vitamins and Minerals: They can contain various vitamins (e.g., vitamin A, vitamin C) and minerals (e.g., potassium, calcium, iron) from yam, potatoes, and almonds used.
• Other Nutrients: The kababs include spices and seasonings, adding flavor and potential health benefits.

Healthy Indian Oats recipe 15: Overnight Soaked Oats

This no-cooking quick oats recipe is a life saviour for busy and gloomy days. Try them!

We have a detailed blog on this recipe. The link is shared below.

https://wellnessmunch.com/easy-no-cooking-formula-for-tasty-oats-breakfast-recipe/

Healthy Indian Oats recipe 16: Banana Oats Pancake

Banana Oat Pancakes are a healthy and delicious alternative to processed sweets. Surprise your kids with this breakfast treat and they’ll be asking for more. This is a great option for those whole are looking for milk -Oats recipes.

Ingredients – 

• ¾ cup of Oats – grind to powder.
• 1 Banana – sliced (You can replace banana with mango also)
• ¼ cup whole wheat flour or Ragi flour
• 1 egg (Optional)
• ½ -3/4 cup of low-fat milk
• 1 tsp sugar
• 1 tsp Vanilla essence or Cinnamon powder.
• Honey to Serve.

Method – 

1. Blend sliced banana with a little milk in a mixer to get a puree.
2. Add oats powder, wheat flour, egg, sugar, vanilla essence and remaining milk to the above banana puree.
3. Heat a pan. Grease it and then wipe it with clean tissue.
4. Add a ladle of the pancake batter and spread it like dosa.
5. Cover the pan with a lid and leave for 2 minutes on medium heat.
6. Take it out on a plate & spread honey on it.
7. Roll up and serve.

Nutritive Value:

Approx. value of 2 Banana Oats pancakes.

• Calories: 300-350 calories
• Carbohydrates: 65-75 grams
• Protein: 12-15 grams
• Dietary Fiber: 7-8 grams
• Fat: 5-8 grams
• Vitamins and Minerals: You’ll get potassium, vitamin C, vitamin B6, iron, and other nutrients.

Healthy Indian Oats recipe 17: Oats Kheer

Oats Kheer is a healthier version of the traditional rice pudding, easy to make and is a great gluten-free Indian dessert.

Ingredients –

• ½ cup rolled oats
• 3 cups of milk (whole milk/skim milk or almond milk as per your preference)
• ¼ cup Jaggery powder or Sugar
• ¼ teaspoon cardamom powder
• A pinch of saffron strands (optional)
• 1 tablespoon chopped nuts (e.g., almonds, cashews, pistachios)
• 1 tablespoon raisins
• ½ teaspoon ghee (clarified butter)
• ½ teaspoon vanilla extract (optional)

Method – 

1. Heat a heavy-bottomed pan on medium heat
2. Add the ghee to the pan. Once it melts, add the oats.
3. Roast the oats in the ghee for about 2-3 minutes until they turn slightly golden brown and aromatic.
4. Pour in the milk and stir well. You can use a mix of regular milk and condensed milk for added richness but adjust the sweetener accordingly.
5. Let the mixture come to a gentle boil. Stir frequently to prevent the oats from sticking to the bottom of the pan.
6. Reduce the heat to low and let the oats simmer in the milk for about 15-20 minutes, or until they are soft and the mixture thickens. Keep stirring occasionally to ensure it doesn’t stick or burn.
7. Add the Jaggery/Sugar and cardamom powder. If you’re using saffron, dissolve it in a tablespoon of warm milk and add it to the kheer at this stage. Stir well.
8. Continue to simmer for another 5-10 minutes until the kheer thickens to your desired consistency. Remember that it will thicken a bit more as it cools.
9. Turn off the heat and add the chopped nuts, raisins, and vanilla extract (if using). Stir to combine.
10. Allow the oats kheer to cool to room temperature. It will thicken further as it cools.
11. Once cooled, you can refrigerate it for a couple of hours if you prefer it chilled. Serve it in bowls garnished with additional nuts or a sprinkle of cardamom powder.

Nutritive Value:

Approx. value of 100 grams of oats Kheer.

• Calories: 71-90 calories
• Protein: 1.5-2.5 grams
• Carbohydrates: 12-18 grams
• Dietary Fiber: 0.9-1.5 grams
• Fat: 5-2.5 grams.
• Vitamins and Minerals: Small amounts of vitamins and minerals like calcium, phosphorus, potassium, vitamin A, and vitamin D.

Healthy Indian Oats recipe 18: Oats Chikki

Oats chikki is a wholesome and nutritious sweet Indian energy Bar that provides energy and fiber.

Ingredients –

• Oats: 1 cup
• Jaggery: 1 cup (grated or finely chopped)
• Ghee (clarified butter): 2-3 tablespoons
• Cardamom powder: 1/2 teaspoon (optional, for flavor)
• Nuts: Chopped almonds, raisins, cashews, or any nuts of your choice (optional)
• Seeds: pumpkin seeds (Optional)

Method –

1. Prepare a Baking Sheet: Grease a baking sheet or a flat tray with a little ghee and set it aside. This will be used to spread and cool the chikki.
2. Dry Roast Oats: In a dry pan, lightly roast the rolled oats over low to medium heat for a few minutes until they become fragrant and start to turn golden. Remove them from the pan and set them aside.
3. Melt Jaggery: In the same pan, add the grated or chopped jaggery and ghee. Heat it over low heat, stirring continuously until the jaggery melts and forms a syrup-like consistency. You can add a pinch of cardamom powder at this stage for flavor.
4. Combine Oats and Jaggery: Once the jaggery is fully melted and the syrup is bubbling, add the roasted oats to the pan. Mix everything together quickly to ensure the oats are evenly coated with the jaggery syrup.
5. Add Nuts and seeds (Optional): If you’re using nuts and seeds, add them to the mixture and stir well
6. Shape the Chikki: Transfer the mixture onto the greased baking sheet or tray. Use a greased rolling pin to flatten and spread the mixture evenly to your desired thickness. You can use a greased knife to shape the chikki into pieces while it’s still warm.
7. Cool and Set: Let the oats chikki cool and set at room temperature for about 30 minutes to an hour. Once it’s completely cooled and hardened, you can break it along the scored lines or cut it into pieces.
8. Serve: Homemade oats chikki is ready to enjoy! Store it in an airtight glass container to keep it fresh.

Nutritive Value:

Approx. value of 1 oats chikki ( 15 grams)

• Calories: 48-60 calories
• Carbohydrates: 9-12 grams
• Fat: About 1-2 grams
• Protein: 1- 1.5 grams
• Fiber: 0.5 grams
• Calcium and Iron: Oats and jaggery contribute to small amounts of these minerals
• Vitamins: Minimal, but there may be some vitamins like vitamin B6 and folate from oats and small amounts of other vitamins.

Healthy Indian Oats recipe 19: Oatmeal Smoothie

 Oatmeal smoothie combines the nutritious benefits of oats with the delightful flavours of cardamom, saffron, and sweeteners like honey or jaggery, making it a wholesome and tasty beverage with an Indian twist

Ingredients –

• ½ cup of Oats
• 1 cup milk (dairy or plant-based milk)
• Banana: 1 ripe banana
• 1/4^th cup of plain curd
• Honey or jaggery: 1-2 tablespoons (adjust to taste)
• Cardamom powder: 1/2 teaspoon
• Chopped nuts: A few, for garnish (e.g., almonds, cashews)
• Dried fruits: A few, for garnish (e.g., raisins, chopped dates)
• Saffron strands: A few strands (optional, for added aroma and color)
• Ice cubes: A few, for a colder consistency (optional)

Method – 

1. Blend Oats: In a blender, add the rolled oats and blend until they become a fine powder. This will help make the smoothie smoother and creamier.
2. Add Ingredients: Add the milk, ripe banana, curd, honey or jaggery, cardamom powder, and saffron strands (if using) to the blender.
3. Blend: Blend all the ingredients until you have a smooth and creamy consistency. If you prefer a colder and thicker smoothie, you can also add ice cubes and blend again.
4. Taste and Adjust: Taste the oatmeal smoothie and adjust the sweetness by adding more honey or jaggery if needed. You can also adjust the thickness by adding more milk if it’s too thick or more banana if you prefer it thicker.
5. Serve: Pour the Indian-style oatmeal smoothie into a glass, garnish with chopped nuts and dried fruits, and enjoy immediately.

Nutritive Value:

Approx. Value of 150ml Oatmeal smoothie

• Calories: 90-110 calories
• Carbohydrates: 18-23 grams
• Protein: 3-4 grams
• Dietary Fiber: 1.5-2.5 grams
• Fat: 1-2 grams
• Vitamins and Minerals: Calcium, Potassium, Iron, Folate, and Vitamin A & C are present in smaller amounts.

Healthy Indian Oats recipe 20: Indian Oatmeal Vegetable soup

Indian oatmeal vegetable soup is a warm and comforting dish that can be enjoyed as a wholesome meal, especially during Winter. It’s a perfect weight-loss Indian oats recipe.

Ingredient – 

• Oats: 1/2 cup (rolled oats)
• Mixed vegetables: 1 cup (carrots, peas, corn, beans, etc.), chopped
• Onion: 1 medium, finely chopped
• Garlic: 2-3 cloves, minced
• Ginger: 1-inch piece, grated
• Tomato: 1 medium, finely chopped
• Cumin seeds: 1 teaspoon
• Turmeric powder: 1/2 teaspoon
• Coriander powder: 1 teaspoon
• Red chili powder: 1/2 teaspoon (adjust to taste)
• Garam masala: 1/2 teaspoon
• Vegetable broth or Chicken stock or Plain water: 4 cups
• Oil: 2 tablespoons
• Salt: to taste
• Fresh cilantro leaves: Chopped, for garnish
• Lemon juice: 1-2 tablespoons (optional)

Method –

1. Saute all the Indian spices: In a large pot, heat the oil over medium heat. Add the cumin seeds and let them splutter. Then, add the chopped onion, minced garlic, and grated ginger. Saute until the onions turn translucent.
2. Add Vegetables: Add the mixed vegetables to the pot and saute for 3-4 minutes until they start to soften.
3. Spices: Stir in the turmeric powder, coriander powder, red chili powder, and garam masala. Cook for another 1-2 minutes to toast the spices.
4. Add Oats: Add the oats to the pot and sauté for 2-3 minutes, allowing them to absorb the flavors.
5. Pour in Broth: Pour in the vegetable broth (or chicken stock or water) and chopped tomatoes. Stir well to combine all the ingredients.
6. Simmer: Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it cook for about 15-20 minutes or until the vegetables are tender and the oats are fully cooked. Stir occasionally.
7. Season: Season the soup with salt and adjust the spices according to your taste.
8. Garnish: Before serving, garnish the Indian-style oatmeal vegetable soup with freshly chopped cilantro leaves. You can also add a squeeze of lemon juice for extra flavor.

Nutritive Value:

Approx. nutritive value of 100 ml of oatmeal vegetable soup.

• Calories: Approximately 20-30 calories
• Carbohydrates: Around 4-6 grams
• Protein: About 1-2 grams
• Dietary Fiber: 1-2 grams
• Fat: 0-1 gram
• Vitamin A: 100-200 IU
• Vitamin C: 2-4 mg
• Calcium: 10-20 mg
• Iron: 0.5-1 mg
• Sodium: 100-200 mg (varies with salt content)

Healthy Indian Oats Recipe 21: Oats Dhokla

Oats and Suji (Semolina) Dhokla is an easy, steamed, healthy and savory recipe.

Ingredient – 

For the Dhokla Batter:

• Oats: 1 cup (rolled oats)
• Suji (Semolina): 1 cup
• Plain curd : 1 cup
• Water: 1/2 cup
• Lemon juice: 2 tablespoons
• Ginger: 1-inch piece, grated
• Green chili: 1, finely chopped (adjust to taste)
• Baking soda: 1/2 teaspoon
• Salt: to taste
• Turmeric powder: 1/4 teaspoon
• Oil: 2 tablespoons

For the Tempering:

• Oil: 1 tablespoon
• Mustard seeds: 1/2 teaspoon
• Sesame seeds: 1/2 teaspoon
• Asafoetida (hing): A pinch
• Curry leaves: A few
• Green chilli: 1, slit (optional)
• Water: 1/4 cup
• Sugar: 1 teaspoon (optional)
• Salt: to taste
• Fresh coriander leaves: Chopped, for garnish

Method –

1. Prepare the Batter: In a mixing bowl, combine oats, suji (semolina), curd, water, lemon juice, grated ginger, green chili, baking soda, salt, and turmeric powder. Mix well to form a smooth batter. Let it rest for about 15-20 minutes.
2. Steam the Dhokla: Grease a dhokla plate or a shallow dish with oil. Pour the batter into the greased plate and tap it to remove any air bubbles. Steam the dhokla for 15-20 minutes or until it’s cooked. Insert a toothpick or knife to know if its cooked well from inside. Allow it to cool.
3. Cut into Pieces: Once the dhokla has cooled, cut it into square or diamond-shaped pieces.
4. Prepare the Tempering: In a small pan, heat oil. Add mustard seeds, sesame seeds, asafoetida, and green chilli (if using). Allow them to splutter. Then, add water, sugar (if using), and salt. Bring it to a boil and let it simmer for a few minutes. Remove from heat.
5. Pour the Tempering: Pour the prepared tempering mixture over the cut dhokla pieces, ensuring they are evenly coated.
6. Garnish: Garnish the oats and suji dhokla with chopped fresh coriander leaves.
7. Serve: Serve the dhokla warm or at room temperature with green chutney or tamarind chutney.

Nutritive Value:

Approx. value of a 30-gram Dhokla piece.

• Calories: 45-54 calories
• Protein: 1.2-1.8 grams
• Carbohydrates: 6-7.5 grams
• Dietary Fiber: 6-0.9 grams
• Fat: Around 1.5-2.1 grams

Healthy Indian Oats Recipe 22: Oats Rasam

Oats Rasam is a healthy and delicious South Indian soup made with oats, tamarind, and spices. It’s a comforting dish that can be enjoyed on its own or served with rice.

Ingredients –

For the Rasam Powder:

• 2 tablespoons coriander seeds
• 1 tablespoon cumin seeds
• 1/2 tablespoon black peppercorns
• 4-5 dried red chilies (adjust to taste)
• 1/2 teaspoon fenugreek seeds (optional)
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon turmeric powder

For the Rasam:

• 1/2 cup Oats
• 1 lemon-sized ball of tamarind (soaked in 1/2 cup of warm water)
• 2-3 tablespoons oil
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon asafoetida (hing)
• 2-3 garlic cloves, crushed (optional)
• 1 sprig curry leaves
• 2 tomatoes, chopped
• Salt to taste
• 1-2 tablespoons jaggery or brown sugar (adjust to taste)
• 1/4 cup chopped coriander leaves
• Water as needed

Method –

1. Prepare the Rasam Powder:

Dry roast coriander seeds, cumin seeds, black peppercorns, dried red chilies, fenugreek seeds, and mustard seeds until they become aromatic. Add turmeric powder and roast for a few more seconds. Allow the roasted spices to cool and then grind them into a fine powder using a spice grinder or mortar and pestle. Set aside.

2. Prepare the Tamarind Extract: Soak the tamarind in 1/2 cup of warm water for about 10-15 minutes. Squeeze and extract the tamarind juice. Discard the solids and seeds. Set the tamarind extract aside.

3. Cook the Oats: Heat 2-3 cups of water in a saucepan. Add oats and cook them until they become soft and mushy. Stir continuously to avoid lumps. You can add more water if needed. Once cooked, set aside.

4. Prepare the Rasam: In a large pot or saucepan, heat oil over medium heat.Add mustard seeds and cumin seeds. Let them splutter. Add asafoetida, crushed garlic (if using), and curry leaves. Sauté for a few seconds. Add the chopped tomatoes and cook until they turn soft and mushy.

5.  Add the tamarind extract and bring it to a boil. Simmer for 5-7 minutes until the raw tamarind flavor disappears.Add the rasam powder, salt, and jaggery (or brown sugar). Mix well and simmer for another 5 minutes.  Add the cooked oats and stir well. Adjust the consistency with water if needed.Allow the rasam to simmer for a few more minutes until it is heated through and well combined.

6. Finally, add chopped coriander leaves and remove the rasam from heat.

7. Serve the oats rasam hot as a soup or with steamed rice.

Nutritive Value:

Approx. nutritive value of 100 ml rasam.

• Calories: 20-25 calories
• Protein: 0.5-1 gram
• Carbohydrates: 3-5 grams
• Dietary Fiber: 0.5-1 gram
• Fat: 0.5-1 gram

Healthy Indian Oats Recipe 23: Oats vegetables Avial

 When the classic Avial is thickened with Oats brings a healthy twist to the authentic dish.

Ingredients – 

For the Avial Paste:

• 1/2 cup grated coconut
• 2-3 green chilies (adjust to taste)
• 1/2 inch piece of ginger
• 1/2 teaspoon cumin seeds
• 1/2 cup plain curd
• A handful of curry leaves
• Salt to taste

For the Avial:

• 1 cup Oats
• 2 cups mixed vegetables (e.g., carrots, beans, drumsticks, pumpkin, etc.), chopped into thin, uniform pieces
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon mustard seeds
• 2 tablespoons coconut oil or any cooking oil
• A pinch of asafoetida (hing)
• Curry leaves
• Salt to taste

Method – 

1. Prepare the Avial Paste: In a blender, combine grated coconut, green chilies, ginger, cumin seeds, curd, curry leaves, and salt. Blend until you get a smooth paste. Set aside.
2. Cook the Oats: Heat a pan and dry roast the oats for a few minutes until they become slightly crispy. Remove them from the pan and set aside.
3. Cook the Vegetables: In a large saucepan, add the chopped mixed vegetables, turmeric powder, and enough water to cover the vegetables. Cook the vegetables until they are tender but not mushy. Drain any excess water and set the vegetables aside.
4. Prepare the Avial: In a large mixing bowl, combine the cooked oats, cooked vegetables, and the avial paste. Mix well to coat the oats and vegetables evenly.
5. Tempering : In a small pan, heat coconut oil or cooking oil. Add mustard seeds and let them splutter. Add a pinch of asafoetida and curry leaves. Sauté for a few seconds.
6. Add the tempering to the oats and vegetable mixture and mix well.
7. Serve the oats vegetable Avial hot as a main dish. It can be enjoyed on its own or with rice.

Healthy Indian Oats Recipe 24: Sauteed Oats and vegetables

 Sautéed Oats Vegetables is a versatile and nutritious option that’s quick and easy to prepare. It can be a healthy side dish for roti and rice.

Ingredients – 

• 1 cup Oats
• 2 cups mixed vegetables (e.g., carrots, bell peppers, broccoli, peas, etc.), chopped into small pieces
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 small green chili, finely chopped (adjust to taste)
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• Salt to taste
• 2 tablespoons cooking oil (olive oil, vegetable oil, or ghee)
• Fresh coriander leaves for garnish (optional)

Method – 

1. Heat oil in a large skillet or pan over medium heat.
2. Add cumin seeds and let them splutter.
3. Add finely chopped onions and sauté until they turn translucent.
4. Add minced garlic and chopped green chilli. Sauté for another minute until the garlic becomes fragrant.
5. Add the chopped mixed vegetables to the pan. You can use a variety of vegetables based on your preference.
6. Stir-fry the vegetables for about 5-7 minutes or until they are slightly tender but still crisp.
7. Sprinkle turmeric powder, red chili powder, and salt over the vegetables. Mix well to coat the vegetables with the spices.
8. Reduce the heat to low and add the oats to the pan.
9. Stir everything together, making sure the oats are well combined with the vegetables and spices.
10. Continue to cook for another 2-3 minutes, stirring occasionally. The oats will become slightly toasted.
11. Taste and adjust the seasoning if needed.
12. Remove the sauteed oats and vegetables from the heat.
13. Garnish with fresh coriander leaves and Serve hot.

Nutritive Value:

Approx. nutritive value for 1 cup of sauteed oats vegetable.

• Calories: 150-200 calories
• Protein: 5-7 grams
• Carbohydrates: 20-25 grams
• Dietary Fiber: 4-6 grams
• Fat: 6-8 grams
• Vitamins and Minerals: Sauteed oats with vegetables are a good source of various vitamins and minerals, including vitamin A, vitamin C, vitamin K, vitamin B6, folate, iron, and potassium. The exact amounts can vary based on the types of vegetables used.

Healthy Indian Oats Recipe 25: Lemon Oats

 Try this recipe instead of traditional Lemon Rice and enjoy the flavor of lemon, the crunch of peanuts and the goodness of Oats.

Ingredients – 

For the Oats and Peanuts Base:

• 1 cup Oats
• 1/2 cup roasted peanuts (unsalted)
• 1-2 tablespoons cooking oil (olive oil or any preferred oil)
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder (adjust to taste)
• Salt to taste

For the Lemon Flavour:

• Juice of 2 lemons (adjust to taste)
• Zest of 1 lemon (optional)
• 2-3 tablespoons fresh coriander leaves, chopped

Method – 

1. Heat the cooking oil in a kadai over medium heat.
2. Add mustard seeds and cumin seeds. Allow them to splutter.
3. \Add the oats to the pan. Roast them for about 3-4 minutes, stirring frequently, until they become slightly crispy. Remove them from the pan and set aside.
4. In the same pan, add the roasted peanuts and roast for 2-3 minutes until they become aromatic. Remove them from the pan and set aside.
5. In the same pan, add a little more oil if needed. Add turmeric powder, red chilli powder, and salt. Mix well.
6. Add the roasted oats and peanuts to the pan. Stir to coat them with the spices. Cook for another 2-3 minutes to warm everything through.
7. Turn off the heat and let the mixture cool down slightly.
8. Once the mixture has cooled a bit, add the lemon juice and lemon zest (if using). Mix well to combine. Adjust the amount of lemon juice to your taste preference.
9. Finally, add fresh coriander leaves and give it a gentle toss.
10. Serve the oats and peanuts lemon rice warm or at room temperature. You can also serve it with lemon wedges on the side for an extra zesty kick.

Nutritive Value:

Approx. nutritive value for a standard serving cup.

Calories: 200-250 calories

Protein: 8-10 grams

Carbohydrates: 20-25 grams

Dietary Fiber: 4-6 grams

Fat: 12-15 grams

Vitamins and Minerals: This dish is a good source of various vitamins and minerals, including vitamin C, vitamin B6, folate, iron, magnesium, and potassium. The exact amounts can vary based on ingredient quantities.

PS:

1. All the Oats recipes mentioned in this blog are basic. You can be creative and include your favourite ingredients to make the meal unique and healthy. While these recipes are classified under the categories of Snack, Lunch, and Breakfast, feel free to enjoy them whenever hunger strikes, as they are versatile for any meal.
2. The recipes are safe for everyone, including kids above 5 years and elders. If you have any clinical conditions, consult a registered dietitian or certified nutritionist for a specific diet plan and recipes.
3. If you have any food allergies or intolerances, please avoid that ingredient in the recipe.
4. Nutritional values provided are approximate and may vary based on the quality, quantity, and type of ingredients used in the dish.
5. When preparing a recipe, always opt for the healthier cooking method for better health.
6. To learn everything, you need to know about oats, be sure to read the blog below which details the different types available

https://wellnessmunch.com/are-you-eating-the-right-kind-of-oats/

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5618555/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9294724/
3. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173904/nutrients
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5752969/
5. https://www.mdpi.com/2072-6643/8/1/39
6. https://pubmed.ncbi.nlm.nih.gov/34244966/
7. https://academic.oup.com/crohnscolitis360/article/2/1/otaa005/5735017