Masala Oats
Curried oats + veg
Ger Breakfast
Time1 hr
Yield1 portions
Energy369 kcal
Components0
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
- Prep:
- Chop the onions, carrots, chili
- Grate the ginger and garlic
- Chop and deseed the tomato
- Small pan is fine.
- Add the seeds/leaves to the oil until they sizzle
- Add the onion and green chili; saute until golden
- Add the ginger-garlic mix, saute 1 minute
- Stir in the spices, fry 20-30 seconds
- Add the tomato, saute until mushy
- Add the carrot; saute for 2 minutes
- Add the peas and corn, saute 1 minute
- Add the msg
- Add the water, bring to a boil then reduce to medium; cook for 3-4 minutes
- Stir in the oats; cook until the oats soften and the mixture turns thick
- Remove from heat once at the desired texture and add the salt and amchoor
- Stir in the garam masala, lemon juice and coriander leaves.
Nutrition details
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| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 369 | 369 |
| Protein | 11.6 | 11.6 |
| Carbohydrates | 54.9 | 54.9 |
| Total Sugars | 17.6 | 17.6 |
| Free Sugars | 1.0 | 1.0 |
| Fat | 8.7 | 8.7 |
| Saturated Fat | 1.2 | 1.2 |
| Fibre | 13.3 | 13.3 |
| Alcohol | 0.0 | 0.0 |
| Salt | 0.5 | 0.5 |
| Iron | 6.21 | 6.21 |
| Calcium | 119 | 119 |
| Vitamin B12 | 0 | 0 |
| Omega 3 | 0 | 0 |
| Magnesium | 94.9 | 94.9 |
| Potassium | 830 | 830 |
| Caffeine | 0 | 0 |
| Cost | £1.00 | £1.00 |