One serving (150 grams ) of Jhal Oats gives 223 calories. Out of which carbohydrates comprise 120 calories, proteins account for 34 calories and remaining calories come from fat which is 73 calories.  One serving of Jhal Oats provides about 11 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

223 calories for 1 serving of Jhal Oats, Bengali, Cholesterol 0 mg, Carbohydrates 29.9g, Protein 8.8g, Fat 8.1g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Jhal Oats, Bengali.

See  jhal oats recipe | Bengali style vegetable oats | healthy breakfast jhal oats |

This is a modified and healthy version of Bengali style Jhal Muri. Learn how to make jhal oats recipe | Bengali style vegetable oats | healthy breakfast jhal oats |

Jhal Oats is a delicious and healthy dish that is perfect for breakfast, lunch, or dinner. It is made with oats, fresh mix vegetables, and special Bengali spice mix that is jhal muri masala.

Oats are a good source of fiber, which can help you feel full and satisfied. Vegetables are a good source of vitamins, minerals, and antioxidants. Bengali style vegetable oats is a great way to start your day, and it is also a great option for a quick and easy meal for weight watchers.

Tips to make jhal oats: 1. Instead of oats you can use semolina to make jhal suji. 2. You can also add dry coconut flakes in this recipe. 3. Do not soak the oats in water for too long, immediately drain them.

Is Jhal Oats healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

2. Oats : Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. Whole Oats have an antioxidant called Avenanthramide (a polyphenol from oats) which helps lower blood pressure levels. Soluble fibre absorbs water and swells and to become gel like substance which helps in the absorption of nutrients like B Vitamins and minerals like Magnesium and Zinc which are key to a good heart. See here why oats are good for you?

3. Tomatoes ( Cherry tomatoes, Yellow tomatoes ) : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

4. Mixed Vegetables : Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.  Rich in Antioxidant and read here for detailed benefits of cauliflower. Cabbage is low in cal, relieves constipation. It is good for diabetics and see here all benefits of cabbage.  Green peas are good for weight loss, good source of vegetarian protein, has insoluble fibre to relieve constipation. Is green peas good for diabetics and see full benefits of green peas. 

Can diabetics, heart patients and over weight individuals have Jhal Oats  ?

Yes. Oats are a great source of protein for Vegetarians. It is rich in soluble fibre (to make it good for diabetics), which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol.

Mixed vegetables  get the benefits of lots of nutrients as you are using cauliflower, carrots, cabbage, french beans and green peas. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels.

Can healthy individuals have Jhal Oats?

Yes.  

Jhal Oats is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

1. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 40% of RDA.
2. Phosphorus : Phosphorus works closely with calcium to build bones. 34% of RDA.
3. Vitamin C :  Vitamin C is a great defence against coughs and colds. Have citrus fruits, lemons, vegetables ( capsicum, broccoli, cabbage). 31% of RDA.
4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 25% of RDA.
5. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 23% of RDA.
6. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 20% of RDA.
7. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 16% of RDA.