Vegetable Steel-Cut Oats Dalia
This Vegetable Steel-Cut Oats Dalia is a wholesome, savory dish perfect for a light lunch or dinner. Made with steel-cut oats and a variety of vegetables, it is rich in fiber, vitamins, and minerals. The tomato-based gravy adds a tangy flavor, while the spices enhance its warmth and aroma. This dish is suitable for those managing their weight, blood sugar levels, or looking for a nutrient-packed meal.
Nutrition Facts
Per serving
Energy
56 kcal
Protein
2 g
Carbs
9 g
Fat
2 g
Fiber
3 g
Ingredients
Steel Cut Oats
0.25 cup (50g)
Plain Water
1 small cup (200g)
Chopped Tomato
0.5 cup (100g)
Chopped Onion
0.5 small cup (50g)
Olive Oil
1 tsp (5g)
Cumin seeds
0.5 tsp (2.5g)
Garam Masala
1 tsp (3g)
Green Peas
0.25 small cup (25g)
Green Bell pepper
0.25 cup, chopped (50g)
Green Beans (Chopped)
0.25 small cup (25g)
Ginger Paste
1 tsp (5g)
Garlic paste
1 tsp (5g)
Coriander Powder
1 tsp (2g)
Turmeric powder
0.25 tsp (1.25g)
Red chilli Powder
0.5 tsp (2.5g)
Cauliflower
0.25 cup, florets (50g)
Instructions
Preparation
Puree the tomatoes in a blender or by grating them.
Dry roast the steel-cut oats in a pan on low flame for 2–3 minutes until aromatic. Set aside.
Cooking Steps
Heat oil in a pressure cooker.
Add cumin seeds and let them splutter.
Add chopped onions and sauté until soft and translucent.
Add ginger-garlic paste and sauté until the raw smell disappears.
Add tomato puree, turmeric powder, red chili powder, coriander powder, and salt.
Cook the mixture until the masala thickens and oil begins to separate slightly.
Add cauliflower florets, green peas, chopped green beans, capsicum.
Mix well and sauté for 2–3 minutes to coat vegetables with the masala.
Add roasted steel-cut oats to the cooker.
Pour in 2 to 2.5 cups of water and mix thoroughly.
Cook on medium flame for 2 whistles.
Open the lid and check the consistency. Mash slightly if a thicker texture is desired.
Add garam masala and mix well cook for 5-7 mins.
Let the dalia rest for 5 minutes before serving.