Vegetable masala oats khichdi

Vegetable masala oats khichdi is a filling one-pot dinner made with rolled oats, moong dal, and a variety of vibrant veggies. A delicious diabetes-friendly alternative, it's rich with protein, fiber, and essential nutrients.

Ingredients

·      Moong dal (split mung beans), ½ cup (125g)

·      Rolled oats, 1 cup (250g)

·      Green peas (frozen or fresh), ¼ cup (62g)

·      Green beans, ½ cup, (125g) finely chopped

·      Cauliflower, ½ cup (125g) finely chopped

·      1 medium onion, chopped

·      1 medium tomato, chopped

·      1 medium carrot, finely chopped

·      Water, 4 cups (1000ml)

·      Turmeric powder, ½ tsp (2.5g)

·      6-8 curry leaves

·      1-2 green chilis (adjust to your spice preference), chopped

·      1 inch piece of ginger, finely grated

·      Cumin seeds, ½ tsp (2.5g)

·      Mustard seeds, ½ tsp (2.5g)

·      Vegetable oil, 2 tbsp (30ml)

·      Garamond bold ground black pepper, to taste

·      Salt, to taste

·      A pinch of coriander leaves, for garnish

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For serving:

·      Lemon wedges (optional)

Method

1.     Wash the moong dal in plain water, then leave to soak in water for about 30 minutes.  

2.     In a pan, roast dry rolled oats over a medium flame for 2-3 minutes until their colour changes to slightly golden and releases a nutty aroma, then place them aside.  

3.     Add vegetable oil to a large pot (a pressure cooker can also be used), and heat it over a medium flame. Add cumin and mustard seeds and let them splutter.  

4.     Add grated ginger and curry leaves. Sauté for 1 minute, until the ginger releases its fragrance.  

5.     Add chopped onion, cooking until it turns colour and becomes translucent.  

6.     Add green chili, cauliflower, chopped tomatoes, green beans, and green peas. Cook for about 3-4 minutes, so the vegetables turn soft.

7.     Drain the soaked moong dal and add it to the vegetables. Mix well.  

8.     Add salt, freshly ground black pepper, and turmeric powder. Mix well.  

9.     Add 4 cups of water and bring it to a boil.

10.   Lower the flame and cover the pot or pressure cooker with a lid. Let it simmer for 10 minutes.

11.   Stir the mix well, then add the roasted oats. Cook for 5 minutes, until the vegetables and moong dal are completely cooked and the khichdi has reached a thick porridge-like consistency.  

12.   Adjust pepper and salt to taste.

13.   Serve the vegetable masala oats khichdi hot. Garnish with fresh coriander leaves and green chili, and squeeze lemon juice over it.

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Storage: Store leftovers in the refrigerator and consume within 2 days. Reheat in a microwave oven or over the stove before serving.

Nutritional information

Per serving:

Calories - 190kcal

Fat - 9g

‍Carbohydrate - 42g

Protein - 10g

Sodium - 300mg

Sugar - 5g

Fiber - 8g