Recipes › Masala Oat Porridge
breakfast
Masala Oat Porridge
A savoury Indian breakfast porridge made from rolled oats cooked with whole spices, onions and tomatoes, served with a side of pan-fried eggs. Inspired by North Indian breakfast traditions.
Why this recipe works
Rolled oats supply beta-glucan (the soluble fibre found in oats and barley), which slows the rise in blood sugar after a meal and helps keep blood cholesterol at a normal level; oats also contribute fibre that keeps bowel movements regular. Oats and eggs together provide iron, which is part of the red blood cells that carry oxygen around the body, because iron is lost with each period, women in their menstruating years have a recommended intake more than double that of men, making regular dietary sources worth noting. Oats and eggs also deliver protein, which the body uses for tissue building and repair and to maintain muscle mass. Tomatoes provide vitamin C, which helps the body absorb non-haem iron (the kind of iron found in plant foods) from the oats.
Ingredients
- 300g rolled oats, use old-fashioned rolled oats, not instant
- 2 medium onion, diced finely
- 3 medium tomato, diced
- 8 large eggs, served as a side, 2 per person
- 4 tbsp ghee, divided for cooking oats and eggs
- 2 tsp cumin seeds, whole seeds
- 1 tsp turmeric powder, ground turmeric
- 1 tsp coriander powder, ground coriander
- 1.5 tsp salt, adjust to taste
- 1200ml water, for cooking oats
- 0.5 tsp black pepper, freshly ground
Method
- Heat 2 tablespoons of ghee in a large heavy-bottomed saucepan or deep frying pan over medium heat. When hot, add 2 teaspoons of cumin seeds and let them crackle for 30 seconds until fragrant.
- Add the diced onion and cook, stirring often, until softened and turning golden at the edges, about 4-5 minutes.
- Add the diced tomato, turmeric powder, coriander powder, salt and black pepper. Stir well and cook for 3-4 minutes until the tomato softens and breaks down and the raw spice smell disappears.
- Pour in 1200ml of water and bring to a boil over medium-high heat. Once boiling, add the rolled oats slowly, stirring constantly to prevent lumps.
- Reduce heat to low and simmer for 12-15 minutes, stirring frequently, until the oats are soft and the porridge reaches a thick, creamy consistency. The mixture should hold its shape on a spoon but still pour slowly. Add a splash more water if it becomes too thick.
- While the oats are cooking, heat the remaining 2 tablespoons of ghee in a separate non-stick frying pan over medium heat. Once hot, carefully crack the eggs into the pan and cook until the whites are set but the yolks remain soft, about 4-5 minutes. Season lightly with salt and pepper.
- Divide the masala oats into four serving bowls. Top each bowl with 2 fried eggs. Serve immediately while hot.
Batch cooking tip
- Prepare the masala oat base only (steps 1-5) and store in airtight containers in the fridge. Fry the eggs fresh on serving day for best texture, or fry all 8 eggs at once on day one and reheat gently. This recipe does not freeze well due to the egg component; keep refrigerated only.
Recipes that adapt to you
This is one recipe, frozen in time. PhaseFood crafts unlimited whole food recipes matched to your life stage, cycle, and symptoms. 30 days free, no card required.
Start for free