Healthy Hints

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.

Ingredients

Ingredients

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?

  • Calories354kcal
  • Protein10.0g
  • Fat15.9g
  • Saturated fat2.2g
  • Trans fat0.0g
  • Cholesterol0.0mg
  • Carbohydrate47.2g
  • Sugars (Total)3.7g
  • Fibre7.1g
  • Sodium441.40mg
  • Salt equivalents1.1g
  • Iron3.6mg
  • Vitamin A41.1RAE
  • Vitamin C66.5mg
  • Vitamin D0.0mcg
  • Vitamin B120.0mcg
  • Potassium447.0mg

Directions

  1. Place the oats in a sieve and rinse in running water. There is no need to squeeze out the excessive water from the oats.
  2. Add the oil to a large saucepan or pot and heat on a medium — high heat. 
  3. Add the mustard seeds to the oil and wait for the seeds to pop. Add the curry leaves, chillies and garlic.
  4. Add the onions and stir. Sauté the onions for 3 minutes until translucent.
  5. Stir in the turmeric and salt.
  6. Add the oats and lemon juice and stir to ensure that all the oats are thoroughly mixed in with the other ingredients.
  7. Reduce to a low heat, cover and cook for 5 minutes. Stir occassionally to ensure the mixture does not stick to the base. 
  8. 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.
  9. 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.
  10. Garnish with coriander.
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