2025 is your year for progress. Get 30 days MyFitnessPal Premium on us!

Get 30 days MyFitnessPal Premium on us!

Oats Avial

Published October 19, 2018
1 minute read
A clay pot filled with colorful vegetable curry, reminiscent of avial, garnished with curry leaves and red chili peppers on a white plate. A silver spoon and a beige cloth napkin are placed next to the dish. The setting is on a blue surface with a few scattered green leaves and red chilies. MyFitnessPal Blog
Published October 19, 2018
1 minute read
In This Article

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.

Oats Avial

Ingredients

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

Remaining ingredients

  • 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

Directions

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.

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need
3 minute read

We believe progress happens in the small steps you take every day. That’s why

In This Article
Recent posts
5 minute read
Artificial dyes are common ingredients in our food. Many people think they're bad for
9 minute read
Discover the best breakfast foods to support a calorie deficit while keeping you full
3 minute read
This guide to protein has all the science-backed information and expert advice you need