Oats and Vegetable Broth
by Tarla Dalal
oats and vegetable broth recipe | vegetable oats soup | Indian vegetable soup with oats | healthy oats soup | with 27 amazing images.
oats and vegetable broth is comforting and sumptuous and very nutritious too. Learn how to make vegetable oats soup.
Indian vegetable soup with oats is a toothsome broth of sautéed vegetables and oats cooked simply with water, and seasoned with salt and pepper. The tiny chunky veggies are a delight to bite into. Further the fresh herbs like coriander and parsley add in irresistible touch to the soup.
To make oats and vegetable broth, heat the oil in a deep non-stick pan, add the onions, garlic and green chillies and sauté on a medium flame for 1 minute. Add all the vegetables and sauté on a medium flame for another 2 minutes. Add the oats and sauté on a medium flame for 1 more minute. Add 3 cups of hot water, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally. Add the coriander and parsley, mix well and cook on a medium flame for 1 minute, while stirring occasionally. Add the lemon juice and mix well. Serve immediately.
The vegetables provide an abundant supply of vitamin C , a powerful antioxidant that reduces free-radical damage, slowing the onset of heart diseases, cancer and other age-related degenerative diseases. By using fibre-rich oats, we do away with traditional refined flour thickeners, making this vegetable oats soup all the more healthier.
All healthy individuals to weight-watchers and heart patients to diabetics can indulge in this healthy oats soup and benefit from its fibre count. It is made using minimal oil. It has the goodness of low glycemic index veggies. Those with high blood pressure can use restricted amount of salt and relish it. And it is heart-warming and satiating and a perfect beginning to any meal to avoid binge eating.
Tips for oats and vegetable broth. 1. Remember to finely chop all the veggies as they are sautéed for only 2 minutes. 2. Saute them on a medium to high flame and not slow flame, else they will lose their crunch. 3. To make it more flavourful, you can replace water with vegetable stock. 4. If you can’t find parsley, substitute it with mint leaves or celery.
Enjoy oats and vegetable broth recipe | vegetable oats soup | Indian vegetable soup with oats | healthy oats soup | with recipe below.
Oats and Vegetable Broth recipe - How to make Oats and Vegetable Broth
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Oats and Vegetable Broth
1/2 cup quick cooking rolled oats
2 tbsp finely chopped tomatoes
2 tbsp finely chopped capsicum
2 tbsp finely chopped cauliflower
2 tbsp finely chopped carrot
2 tbsp finely chopped cabbage
2 tsp oil
1/4 cup finely chopped onions
2 tsp finely chopped garlic (lehsun)
1 tsp finely chopped green chillies
salt and to taste
2 tbsp finely chopped coriander (dhania)
1/4 cup finely chopped parsley
2 tsp lemon juice
For oats and vegetable broth
- For oats and vegetable broth
- To make {span class="bold1"}oats and vegetable broth{/span}, heat the oil in a deep non-stick pan, add the onions, garlic and green chillies and sauté on a medium flame for 1 minute.
- Add all the vegetables and sauté on a medium flame for another 2 minutes.
- Add the oats and sauté on a medium flame for 1 more minute.
- Add 3 cups of hot water, salt and pepper, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the coriander and parsley, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the lemon juice and mix well.
- Serve the {span class="bold1"}oats and vegetable broth{/span} immediately.
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What is vegetable oats spoup made off?
- What is vegetable oats spoup made off? healthy Indian oats veg soup is made from 1/2 cup quick cooking rolled oats, 2 tbsp finely chopped tomatoes, 2 tbsp finely chopped capsicum, 2 tbsp finely chopped cauliflower, 2 tbsp finely chopped carrots, 2 tbsp finely chopped cabbage, 2 tsp oil, 1/4 cup finely chopped onions, 2 tsp finely chopped garlic (lehsun), 1 tsp finely chopped green chillies, salt and freshly ground black pepper (kalimirch) to taste, 2 tbsp finely chopped coriander (dhania), 1/4 cup finely chopped parsley and 2 tsp lemon juice.
What is good about oats?
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Oats are a great source of protein for Vegetarians. Slightly over 10% of its energy comes from Protein.
- Nearly 15% of the energy of Oats comes from Fats which are healthy fats good for you.
- Oats are also a very good dessert ingredient because they are low in sugar, have a low Glycemic Index and are loaded with soluble fibre. You can give this Oats and Dates Kheer - a sugar free dessert definitely a try.
- Good for heart. Oats is rich in soluble fibre, which helps lower blood LDL cholesterol, the so-called "Bad" cholesterol. 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. Oats are rich in Beta Glucan, a soluble fibre which dissolves in the digestive track forming a thick gel which binds excess cholesterol within the gut and prevent it from being absorbed in the body (1)
Tips for oats veg soup
- Remember to finely chop all the veggies as they are sautéed for only 2 minutes.
- Saute them on a medium to high flame and not slow flame, else they will lose their crunch.
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To make it more flavourful, you can replace water with basic vegetable stock.
- If you can’t find parsley, substitute it with mint leaves or celery.
Making oats and vegetable broth
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Heat 2 tsp oil in a deep non-stick pan.
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Add 1/4 cup finely chopped onions. 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.
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Add 2 tsp finely chopped garlic (lehsun).
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Add 1 tsp finely chopped green chillies.
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Sauté on a medium flame for 1 minute.
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Add 2 tbsp finely chopped 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.
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Add 2 tbsp finely chopped capsicum.
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Add 2 tbsp finely chopped cauliflower.
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Add 2 tbsp finely chopped carrots.
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Add 2 tbsp finely chopped cabbage.
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Sauté on a medium flame for another 2 minutes.
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Add 1/2 cup quick cooking rolled oats.
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Sauté on a medium flame for 1 more minute.
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Add 3 cups of hot water.
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Add salt to taste.
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Add pepper to taste.
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Mix well.
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Cook on a medium flame for 2 minutes, while stirring occasionally.
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Add 2 tbsp finely chopped coriander (dhania).
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Add 1/4 cup finely chopped parsley. Parsley is a fairly good source of calcium, which is definitely known to support bone strength. Adding parsley to you meals daily will help you build your red blood cells count and haemoglobin levels and overcome anaemia. A glass of parsley juice is a very good detox to flush out toxins from your body and fight kidney stones. A cup of freshly chopped parsley fulfils your days requirement of vitamin C and vitamin K and folate. Parsley is part of Heart-friendly foods. See detailed benefits of parsley.
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Mix well.
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Cook on a medium flame for 1 minute, while stirring occasionally.
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Add 2 tsp lemon juice.
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Mix vegetable oats spoup | Indian vegetable soup with oats | healthy oats soup for weight loss | well.
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Serve vegetable oats spoup | Indian vegetable soup with oats | healthy oats soup for weight loss | immediately.
| Energy | 90 cal |
| Protein | 2.4 g |
| Carbohydrates | 12.7 g |
| Fiber | 3.4 g |
| Fat | 3.3 g |
| Cholesterol | 0 mg |
| Vitamin A | 935.2 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 25 mg |
| Folic Acid | 19.3 mcg |
| Calcium | 52.9 mg |
| Iron | 1.1 mg |
| Magnesium | 29.1 mg |
| Phosphorus | 254.8 mg |
| Sodium | 18.1 mg |
| Potassium | 148 mg |
| Zinc | 0.6 mg |
I''m a diabetic hypertensive and am desperately trying to lose weight. Your soup options are of a great help, enabling me to go on low calorie diet without compromising on taste! Loved this soup. I also tried your masoor dal - spinach soup and broccoli broth. They were delicious too! Thank you so much!
Can we use quinoa instead of oats
Excellent recipe!!!!! Worked very well for weight loss.
I tried this recipe from Tarla Dalal as a part of my healthy winter dinners and it turned out just awesome!! My husband requested me to try one soup recipe every day!!
%age of carbohydrates is on higher side in comparison to protein and fibre which isn''t perfect for diabetics.
Perfect Winter Recipe...oats added gives that nice thickness to the soup...Crunch of vegetables is like a limelight of this recipe...full of fibre and vitamins...
Edited after original posting.