Savory Overnight Oats (Indian Style)

Step 1: Prepare the Overnight Oats Base

In a mug or bowl, combine 1/4 cup rolled oats, 2 teaspoons chia seeds, 1/2 cup yogurt/curd, and 1/2 cup water. Mix everything well until combined. Cover the mug and refrigerate overnight to allow the oats and chia seeds to soak and swell.

Step 2: Add Vegetables and Spices

The next morning, remove the oats mixture from the fridge. Add 2 tablespoons of grated cucumber (do not squeeze out the juice), 2 tablespoons of grated carrot, and 2 tablespoons of boiled and grated beetroot. Season with salt to taste, 1/2 teaspoon roasted cumin powder, and 1/4 teaspoon black pepper powder. Add 1 tablespoon of fresh coriander. Mix all the ingredients thoroughly. If the mixture appears too thick, add an additional tablespoon of yogurt or water to reach your desired consistency.

Step 3: Prepare the Tadka (Tempering)

Heat 1/2 teaspoon of ghee in a small pan over medium heat. Once hot, add 1/2 teaspoon mustard seeds and 1 teaspoon urad dal. Sauté until the mustard seeds splutter and the urad dal turns light golden brown. Add deseeded and chopped green chili (to taste), 5-6 curry leaves, 1/2 teaspoon grated ginger, and 2 tablespoons roasted peanuts. Sauté for about 1-2 minutes until the curry leaves are crisp and the peanuts are heated through and fragrant.

Step 4: Combine and Serve

Pour the hot tadka directly over the savory overnight oats mixture. Mix gently to combine the tempering with the oats and vegetables. Serve immediately and enjoy your healthy and flavorful breakfast.

• Overnight soaking of oats converts starch into resistant starch, which is beneficial for gut health as it acts as food for good bacteria in the colon.

• The combination of chia seeds (prebiotic fiber) and yogurt (probiotic) greatly improves gut health, helping with issues like bloating and constipation.

• Beetroot is an excellent source of iron, making this breakfast particularly beneficial for teenage girls who require extra iron.

• Coriander acts as a chelating agent, helping to remove heavy metals and toxins from the body.

• Grated ginger in the tadka helps boost metabolism.

• Oats are naturally gluten-free, good for heart health, reduce cholesterol, and have a low glycemic index, helping to regulate blood sugar.

• You can use instant oats if rolled oats are not available, though they are more processed.

• For a dairy-free option, use plant-based yogurt or peanut curd (recipe link in description).

• Feel free to add other grated vegetables of your choice or skip them entirely.

• If using raw peanuts for the tadka, roast them first before adding other tempering ingredients.