How to Make Plain Oats (Traditional & Healthy Version)
Plain oats, known as 'saada oats' in Hindi, have become a staple in modern Indian kitchens, thanks to their versatility and wholesome nutrition. While oats are not indigenous to India, their adoption into Indian cuisine has been widespread, especially among health-conscious households. In cities and villages alike, oats are now commonly enjoyed for lunch, either as a simple porridge or incorporated into savory dishes. Their mild flavor makes them a perfect canvas for Indian spices, vegetables, or even a drizzle of honey for those who prefer a touch of sweetness. In India, oats are often prepared with a desi twist, using ingredients like jeera (cumin), mirch (green chilli), and dhania (coriander) to elevate their taste. This healthy recipe is ideal for those tracking calories, aiming for weight loss, or seeking a balanced vegetarian lunch. The dish is light yet filling, making it a popular choice during festivals such as Navratri, when nutritious, sattvic meals are preferred. Whether enjoyed plain or with a medley of sautéed vegetables, plain oats offer a comforting, easy-to-digest option that fits seamlessly into the Indian diet.
Ingredients
- 1 cup Oats (rolled or instant oats)
- 2 cups Water (pani)
- 1/2 tsp Salt (namak)
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Ghee (clarified butter)
- 1 Green chilli (hari mirch, finely chopped)
- 1/4 cup Carrot (gajar, finely chopped)
- 1/4 cup Peas (matar, fresh or frozen)
- 1 tbsp Coriander leaves (dhania, chopped)
- 1/4 tsp Black pepper (kali mirch)
Step-by-step instructions
Step 1 · Heat ghee in a kadhai (Indian wok) or saucepan
Heat ghee in a kadhai (Indian wok) or saucepan. Add cumin seeds and let them crackle.
Step 2 · Add chopped green chilli
Add chopped green chilli, carrot, and peas. Sauté until vegetables soften.
Step 3 · Add oats and roast lightly for 2 minutes to enhance flavor
Add oats and roast lightly for 2 minutes to enhance flavor.
Step 4 · Pour in water and add salt
Pour in water and add salt. Stir well, bring to a boil, then reduce heat.
Step 5 · Simmer uncovered for 8-10 minutes
Simmer uncovered for 8-10 minutes, stirring occasionally, until oats absorb water and reach desired consistency.
Step 6 · Sprinkle black pepper and chopped coriander leaves
Sprinkle black pepper and chopped coriander leaves. Mix well and serve hot.
Why this recipe is healthy
Plain oats are a low-calorie, high-fiber food that aids in digestion and keeps you full for longer. This recipe uses minimal oil and incorporates vegetables, enhancing its vitamin and mineral profile. Ideal for weight management, diabetes control, and heart health, it fits well into a balanced Indian vegetarian diet. The use of spices like cumin and pepper also supports metabolism.
A note on tradition
Plain oats have gained popularity in India as a convenient lunch option, especially in urban areas and among those seeking healthy, quick meals. While oats are not native to India, their use has been encouraged by nutritionists and doctors for their health benefits. During festivals like Navratri, when fasting and sattvic food is preferred, oats are commonly consumed as an easy-to-digest, wholesome meal. Regional variations include adding sambar masala in South India or incorporating vegetables like lauki in the North.