This savory oatmeal recipe is inspired by Avial, a traditional South Indian dish. It features fresh coconut and veggies, creamy yogurt and turmeric, a spice that will delight your taste buds and add some color to the dish.
For the paste
- 4 tablespoons (40ml) powdered Quaker Oats
- 1/4 cup (57g) fresh coconut, grated
- 1 teaspoon cumin seeds (jeera)
- 3–4 green chilies
- 3/4 cup (150g) plain low-fat yogurt
- 1 plantain, cut into 1” long strips
- 1 small carrot, cut into 1” long strips
- 4 green beans, cut into 1” long strips
- 2 celery sticks, cut into 1” long strips
- 1 small potato (or sweet potato), cut into 1” long strips
- 1/4 teaspoon turmeric (haldi)
- 3 curry leaves
- 1/2 teaspoon mustard seeds (sarson)
- 2 dry red chilies
- Salt to taste
Roast the oats for 2–3 minutes. Remove from oven, let cool and grind into a powder.
Boil vegetables in 4–5 cups water with a little salt and turmeric for 2 minutes. Drain and keep aside. Grind all paste ingredients until smooth. Add 1/2 cup water to paste and bring it to boil on low heat, stirring continuously. Add vegetables and simmer for a minute. Remove from heat.
Heat a non-stick pan. Add mustard seeds. After about a minute, add curry leaves and red chilies. When red chilies darken, pour it on the avial. Serve hot.
Serves: 4 | Serving size: 1/4 of recipe
Nutrition (per serving): Calories: 241; Total Fat: 3.9g; Saturated Fat: 2.9g; Monounsaturated Fat: 0.3g; Cholesterol: 2.8mg; Sodium: 66.8mg; Carbohydrate: 49.6g; Dietary Fiber: 6.8g; Sugar: 12.8g; Protein: 6.6g
*This nutritional information is based on U.S. criteria.