
Recipe by
Chef Jeff
Spicy Vegetable and Legume Masala Oats
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This hearty and nutritious dish combines rolled oats, a variety of veggies, and protein-rich legumes, all spiced perfectly for a savory and satisfying meal.
Ingredients with Glycemic Index (GI)
- 1 cup rolled oats (GI: 55)
- 1 cup cooked legumes (e.g., chickpeas or red lentils) (GI: varies, avg. ~10-30)
- 1 medium onion, finely chopped (GI: 10)
- 1 cup mixed vegetables (e.g., carrots, peas, bell peppers) (GI: varies, average ~39)
- 2 cloves garlic, minced (GI: 30)
- 1 inch ginger, grated (GI: 10)
- 2 green chilies, slit (optional for heat) (GI: 15)
- 1 teaspoon cumin seeds (GI: 0)
- 1 teaspoon turmeric powder (GI: 0)
- 1 teaspoon red chili powder (GI: 0)
- 1 teaspoon garam masala (GI: 0)
- 2 tablespoons olive oil (GI: 0)
- 3 cups low-sodium vegetable broth or water (GI: 0)
- Salt to taste
- Fresh coriander (cilantro) for garnish (GI: 0)
Cooking Instructions
- Set your Instant Pot to the “Sauté” mode and add olive oil.
- Once hot, add cumin seeds and let them splutter.
- Add chopped onions and sauté until translucent.
- Stir in garlic, ginger, and green chilies, cooking for 1-2 minutes until fragrant.
- Add the mixed vegetables and the cooked legumes, sautéing for 2-3 minutes.
- Mix in turmeric, red chili powder, and garam masala, and cook for another minute.
- Add the rolled oats and stir well to coat them in the spices.
- Pour in the low-sodium vegetable broth or water, mixing everything thoroughly.
- Cancel the sauté mode and seal the Instant Pot lid. Set it to “Pressure Cook” for 3 minutes.
- Once cooking is complete, allow for a quick release of pressure.
- Gently fluff the oats with a fork and garnish with fresh coriander before serving.
Flavor Profile Explanation
This dish offers a delightful mix of textures and flavors, with the creamy legumes balancing the nuttiness of the oats. The spices enhance the overall taste, providing warmth and a spicy kick, while the vegetables add vibrancy and nutrients.
Serving Size
This recipe serves about 2-3 portions.
Nutritional Facts
| Nutrient | Amount per Serving |
|---|---|
| Calories | 290 |
| Total Fat | 8g |
