Hesitant about trading in the flaky texture of flattened rice for oats? It's worth the trade! Oats are a type of wholegrain, high in fibre that helps to maintain a healthy weight. Whole grains also provide B vitamins, vitamin E, minerals, healthy fats and antioxidants. People who eat more whole grains have shown to have a lower risk of heart disease and stroke, diabetes, cancer and digestive disorders. The soluble fibre helps control blood sugar and cholesterol levels.
245 g (3 cups) rolled oats
3 tbsp olive oil
2 tsp yellow mustard seeds
5 curry leaves
2 green chillies, finely chopped
50 g (¼ cup) red onion, finely chopped
2 garlic cloves, finely minced
¼ tsp turmeric
¾ tsp salt
3 tbsp lemon juice
50 ml (¼ cup) water
145 g (1 cup) cherry tomatoes
1 tbsp sunflower seeds, unsalted
2 tbsp fresh coriander leaves
What does this chart mean?
- Saturated fat2.2g
- Trans fat0.0g
- Sugars (Total)3.7g
- Salt equivalents1.1g
- Vitamin A41.1RAE
- Vitamin C66.5mg
- Vitamin D0.0mcg
- Vitamin B120.0mcg
- Place the oats in a sieve and rinse in running water. There is no need to squeeze out the excessive water from the oats.
- Add the oil to a large saucepan or pot and heat on a medium — high heat.
- Add the mustard seeds to the oil and wait for the seeds to pop. Add the curry leaves, chillies and garlic.
- Add the onions and stir. Sauté the onions for 3 minutes until translucent.
- Stir in the turmeric and salt.
- Add the oats and lemon juice and stir to ensure that all the oats are thoroughly mixed in with the other ingredients.
- Reduce to a low heat, cover and cook for 5 minutes. Stir occassionally to ensure the mixture does not stick to the base.
- Add in the tomatoes, cover and allow the mixture to cook for a further 2 minutes. Add a few tablespoons of water if required; however, too much water will cause the oats to soften and change the texture of the final dish.
- Remove the oats into a serving bowl. Top with sunflower seeds just before serving to ensure the seeds retain their crunch. If using unroasted sunflower seeds, these can be lighlty roasted in a small pan over a low to medium heat. Stir frequently to ensure the seeds roast evenly and do not burn.
- Garnish with coriander.