Savory Oats Avial: A Colorful, Low‑Calorie Breakfast Bowl

This dish is a happy mix of oats, fresh vegetables, coconut, and yogurt. It is inspired by the South Indian classic called Avial. The bright yellow comes from turmeric, a spice that also adds health benefits.

Active time: 15 minutes | Total time: 30 minutes

Ingredients

• 4 Tbsp quick‑cook or instant oats
• 1 plantain, cut into 1‑inch strips
• 1 small sweet potato or regular potato, cut into 1‑inch strips
• 1 small carrot, cut into 1‑inch strips
• 4 green beans, cut into 1‑inch strips
• 2 celery sticks, cut into 1‑inch strips
• ¼ tsp turmeric
• ¼ cup fresh grated coconut
• 1 tsp cumin seeds
• ½ tsp salt
• 2‑4 green chilies, sliced
• ¾ cup plain non‑fat Greek yogurt (room temperature)
• ½ cup water
• 1 tsp coconut oil
• ½ tsp mustard seeds
• 8‑10 curry leaves (fresh or frozen)
• 2 dry red chilies

Directions

1. Toast the oats in a dry pan over medium heat for 2‑3 minutes. Stir constantly until they smell nutty and turn light gold. Let them cool, then grind them into a fine powder. Set aside.
2. Bring 4 cups of water to a boil. Add the plantain and potato first. Cook 2‑3 minutes, then add carrot, green beans, and celery. Sprinkle turmeric over the vegetables. Cook another 2 minutes until everything is just tender. Drain and keep warm.
3. In a blender, combine the ground oats, grated coconut, cumin seeds, salt, green chilies, and yogurt. Blend until smooth. Transfer the mixture to a saucepan, add ½ cup water, and warm over low heat. Stir constantly so the yogurt does not split.
4. Add the cooked vegetables to the sauce. Heat for 1 minute, then turn off the heat.
5. In a small pan, heat coconut oil. Add mustard seeds and cover; they will pop in 30‑60 seconds. Uncover, add curry leaves and dry red chilies, and stir for another 30 seconds. Pour this tempering over the oatmeal mixture and stir gently.
6. Serve the Oats Avial hot. It makes 4 servings, about 1 cup each.

Nutrition (per serving)

Calories: 185 | Total Fat: 4 g | Saturated Fat: 3 g | Sodium: 329 mg | Carbohydrate: 33 g | Fiber: 4 g | Sugar: 12 g | Protein: 8 g

Calcium: 8% | Iron: 11% | Potassium: 681 mg | Vitamin A: 160% | Vitamin C: 173%