Vegetable oats is a healthy and quick breakfast option made with oats and a variety of colorful vegetables, cooked together to create a nourishing one-pot meal. This recipe serves one and is ideal for a filling, fiber-rich start to your day.
11 ingredients
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Heat oil in a small pan on medium heat.
Add onions and sauté for 2 minutes until translucent.
Add carrots, green beans, capsicum, and green peas. Sauté for 2 more minutes.
Add tomatoes and cook for 1 minute.
Add oats and mix well with the vegetables for 1 minute.
Pour in water, add salt and black pepper, stir well, and cook on medium flame until the oats are soft and the mixture thickens.
Turn off heat, rest covered for 1 minute before serving.
One serving is 1 bowl
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 210 kcal | 9% |
| Protein | 7 g | 13% |
| Total Fat | 9 g | 15% |
| Carbohydrate | 26 g | 9% |
| Fiber (Total) | 7 g | 22% |
| Vitamins & Minerals | ||
| Sodium | 845 mg | 42% |
| Potassium | 398 mg | 11% |
| Calcium | 69 mg | 7% |
| Iron | 2 mg | 14% |
| Zinc | 2 mg | 13% |
| Vitamin A (RAE) | 14 µg | 1% |
| Vitamin C | 33 mg | 41% |
| Vitamin D | 3 µg | 23% |
| Folate (B9) | 53 µg | 18% |
Missing data: These are minimums. 5 of the figures below are missing data for 3 ingredients — Water, bottled, generic; Salt, table; Oil, mustard — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
