Spicy Vegetable and Legume Masala Oats

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

1. Set your Instant Pot to the “Sauté” mode and add olive oil.
2. Once hot, add cumin seeds and let them splutter.
3. Add chopped onions and sauté until translucent.
4. Stir in garlic, ginger, and green chilies, cooking for 1-2 minutes until fragrant.
5. Add the mixed vegetables and the cooked legumes, sautéing for 2-3 minutes.
6. Mix in turmeric, red chili powder, and garam masala, and cook for another minute.
7. Add the rolled oats and stir well to coat them in the spices.
8. Pour in the low-sodium vegetable broth or water, mixing everything thoroughly.
9. Cancel the sauté mode and seal the Instant Pot lid. Set it to “Pressure Cook” for 3 minutes.
10. Once cooking is complete, allow for a quick release of pressure.
11. 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