Oats Poha (Savory Oats Breakfast)

Ingredients

• 0.5 tsp Ghee (unsalted, melted)
• 0.5 tsp Mustard Seeds (optional, can use cumin seeds)
• 0.5 tsp Vegetable Oil (optional, if not using ghee)
• 1 small Onion (finely chopped)
• 1 cup Green Peas (fresh or frozen)
• 1 cup Cauliflower (finely chopped)
• 1 cup Carrot (finely chopped)
• 0.25 tsp Turmeric Powder (ground)
• 0.5 tsp Salt (adjust to taste, preferably low‑sodium)
• 1 cup Rolled Oats (plain rolled oats, not instant flavored)
• 3 tsp Water (room temperature, add with a spoon)
• 2 tbsp Coriander Leaves (chopped, for garnish)
• 1 tbsp Roasted Peanuts (optional, for crunch)
• 1 tbsp Sprouts (optional, any sprouted beans)
• 1 tbsp Roasted Chickpeas (optional, for texture)
• 1 tsp Lemon Juice (optional, adds brightness)
• 1 small Green Chili (finely chopped, optional for heat)

Instructions

1. Heat Ghee and Temper Mustard Seeds

   Place the pan on medium heat, add 0.5 tsp ghee (or oil) and let it melt. Add 0.5 tsp mustard seeds and wait until they start to pop.

   Time: PT1M

2. Sauté Onion

   Add the finely chopped small onion to the pan. Stir continuously and sauté until the onion becomes translucent, about 2 minutes.

   Time: PT2M

3. Add Vegetables

   Add 1 cup green peas, 1 cup finely chopped cauliflower, and 1 cup finely chopped carrot. Sauté on low flame for 3 minutes, stirring occasionally.

   Time: PT3M

4. Season

   Sprinkle 0.25 tsp turmeric and 0.5 tsp salt over the vegetables. Mix well for 1 minute.

   Time: PT1M

5. Stir in Rolled Oats

   Add 1 cup rolled oats to the pan. Stir continuously for 1 minute so the oats coat evenly with the spices and vegetables.

   Time: PT1M

6. Add Water

   Using a spoon, pour 3 tsp water over the mixture and stir quickly to distribute moisture.

   Time: PT30S

7. Steam Cook

   Reduce the flame to low, cover the pan with a lid and let it steam for 2 minutes.

   Time: PT2M

8. Finish and Garnish

   Remove the lid, fluff the poha with a spoon. Garnish with 2 tbsp chopped coriander and any optional toppings like peanuts, sprouts, roasted chickpeas, lemon juice, or green chili.

   Time: PT1M

Nutrition Facts

Calories

270

Protein

8 g

Carbohydrates

45 g

Fat

6 g

Fiber

7 g

Ingredient Substitutions

• Instead of Ghee: Oil, Butter
• Instead of Mustard Seeds: Cumin Seeds
• Instead of Vegetable Oil: Ghee
• Instead of Onion: Shallots
• Instead of Green Peas: Edamame
• Instead of Cauliflower: Broccoli
• Instead of Carrot: Sweet Potato
• Instead of Turmeric Powder: Curry Powder
• Instead of Salt: Soy Sauce
• Instead of Rolled Oats: Quinoa Flakes
• Instead of Roasted Peanuts: Almonds
• Instead of Lemon Juice: Lime Juice
• Instead of Green Chili: Red Chili Flakes

Equipment Needed

• Kadhai or Non‑stick Pan
• Spatula or Wooden Spoon
• Chef's Knife
• Cutting Board
• Measuring Spoons
• Serving Plate
• Small Spoon (for water)

Critical Steps — Do Not Skip

• Tempering mustard seeds without burning the ghee.
• Evenly coating oats with spices and vegetables.
• Adding the precise amount of water (2‑3 tsp).
• Steaming for exactly 2 minutes to avoid mushiness.

Chef Tips from the Video

• Use plain rolled oats for the best texture; instant flavored oats add unwanted sugar and preservatives.
• Toast peanuts lightly before adding for extra crunch.
• A dash of lemon juice right before serving lifts the whole dish.
• If you like extra heat, add a pinch of red chili flakes along with the green chili.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 2 days. Reheat gently on low flame with a splash of water.

Freezer: Not recommended; texture changes after freezing.

Room temperature: Best eaten fresh within 4 hours.

Make-Ahead Tips

• Chop all vegetables and store in a zip‑lock bag in the fridge for up to 24 hours.
• Measure oats and spices in advance and keep in small containers.
• Pre‑measure 3 tsp water in a tiny bowl for quick addition.