Veggie Curry with Steel-Cut Oats Bowl
The Veggie Curry Bowl with Steel-Cut Oats is a wholesome, nutrient-packed dish perfect for a single-meal solution. The steel-cut oats provide a chewy texture and slow-digesting carbohydrates, while the garlic-paprika veggie curry adds bold flavors and essential vitamins. Packed with fiber, protein, and antioxidants, this bowl is ideal for anyone aiming for balanced nutrition.
Nutrition Facts
Per serving
Energy
170 kcal
Protein
8 g
Carbs
25 g
Fat
5 g
Fiber
9 g
Ingredients
Steel Cut Oats
1.5 tsp (7.5g)
Olive Oil
1 tsp (5g)
Red Bell Pepper
0.25 cup, sliced (50g)
Chopped Onion
0.5 small cup (50g)
Chopped Tomato
0.5 medium cup (75g)
Smoked Paprika
0.5 tsp (1.5g)
Plain Water
1.5 medium cup (375g)
Button Mushroom
0.25 cup, chopped (50g)
Spring Onions, Raw
0.25 cup, chopped (20g)
Spinach
0.25 cup, chopped (50g)
Common salt
0.5 tsp (2.5g)
Black Pepper
0.25 tsp (1g)
Clove Garlic, Minced
0.5 tbsp (7.5g)
Rice Vinegar
0.5 tbsp (7.5g)
Dried Oregano
1 tsp (2g)
Fresh Parsley (chopped)
1 tbsp (5g)
Dried thyme
1 tsp (2g)
Fresh Coriander Leaves (chopped)
1 tbsp (5g)
Asparagus
0.25 Cup Chopped (25g)
Zucchini
0.25 cup, chopped (25g)
Instructions
Preparation
- Cook Oats Separately
Rinse the steel-cut oats.
Boil oats in sufficient water (about ½ cup) until they are soft but slightly chewy.
Drain excess water if needed and set aside.
- Tomato puree
Add chopped tomato in a blender and make a puree. Set aside.
Cooking Steps
Prepare Curry
Heat oil in a pan.
Add minced garlic and sauté until golden.
Add finely chopped onions and cook until translucent.
Stir in smoked paprika quickly.
Add tomato puree. Cook until reduced and oil separates.
Add water and rice vinegar. Simmer for 8–10 minutes.
Add chopped zucchini, mushroom, asparagus and sliced red bell pepper. Cook until just tender.
Add palak (spinach) and stir until wilted.
Add water and cook the veggies curry
Season with salt and black pepper.
Assemble the Bowl
Place the boiled oats at the base of a serving bowl.
Pour the hot garlic-paprika veggie curry over the oats.
Garnish with fresh coriander leaves and thyme, oregano, parsley herbs.
Serve immediately as a complete one-bowl meal.