Recipe

Masala Oats

Curried oats + veg

Ger Breakfast

Time1 hr
Yield1 portions
Energy369 kcal
Components0
Contents

Ingredients

  • 2.5mloil, rapeseed
  • 0.75tspspice, cumin, seed
  • 6perherb, curry leaf
  • 0.25tspmustard seeds, black
  • 0.25wholeonion≈ 37.5 g onion
  • 1single, 5gchilli, green finger
  • 10gginger root
  • 2clovegarlic
  • 0.5tspspice, chili powder
  • 0.125tspspice, turmeric
  • 0.25tspspice, garam masala
  • 1tomato (small (80g))≈ 80 g tomato
  • 15gtomato paste
  • 75gcarrot
  • 40gpeas, frozen
  • 35gsweetcorn, frozen
  • 0.125tspmonosodium glutamate
  • 250mlwater≈ 250 g water
  • 45goats
  • 0.0312tspsalt
  • 0.25tspspice, amchoor
  • 0.25tspspice, garam masala
  • 10mllemon juice≈ 10 g lemon juice
  • 30mlherb, coriander, fresh≈ 4.32 g herb, coriander, fresh

Instructions

Process

  1. Prep:
    1. Chop the onions, carrots, chili
    2. Grate the ginger and garlic
    3. Chop and deseed the tomato
  2. Small pan is fine.
  3. Add the seeds/leaves  to the oil until they sizzle
  4. Add the onion and green chili; saute until golden
  5. Add the ginger-garlic mix, saute 1 minute
  6. Stir in the spices, fry 20-30 seconds
  7. Add the tomato, saute until mushy
  8. Add the carrot; saute for 2 minutes
  9. Add the peas and corn, saute 1 minute
  10. Add the msg
  11. Add the water, bring to a boil then reduce to medium; cook for 3-4 minutes
  12. Stir in the oats; cook until the oats soften and the mixture turns thick
  13. Remove from heat once at the desired texture and add the salt and amchoor
  14. Stir in the garam masala, lemon juice and coriander leaves.

Nutrition details

Show full nutrition and cost table
NutritionPer portionBatch total
Calories369369
Protein11.611.6
Carbohydrates54.954.9
Total Sugars17.617.6
Free Sugars1.01.0
Fat8.78.7
Saturated Fat1.21.2
Fibre13.313.3
Alcohol0.00.0
Salt0.50.5
Iron6.216.21
Calcium119119
Vitamin B1200
Omega 300
Magnesium94.994.9
Potassium830830
Caffeine00
Cost£1.00£1.00