Savory Chia Oats Bowl – Masala Oat Upma

Savory Chia Oats Bowl is a delicious breakfast bowl of champions !! This hearty creation is for those who prefer multitude of flavors to tantalize the taste buds. Easy and quick recipe with InstantPot and stove top instructions included. Vegan, Glutenfree and WFPB Compliant.

If you are looking for a healthy, wholesome recipe to wake up to, this is it !! Savory Chia Oats Bowl is easy to make, it requires hardly any chopping or preparation. A perfect warm comforting food that is nourishing and hearty. You can use basic recipe as a blank canvas and customize it with whatever you like. Something new, something exciting that is also -oh.so.good.for.you !!!

For a quick, and on the go breakfast idea, see one of our very popular recipe of Coconut Chia Pudding. For something unique, try the Misal ( sprouted mung bean curry ) or Pohe ( Indian spicy flattened rice ). We also love Savory Sweet Potato Hash , Bread Upma and Apple Pie Oatmeal for hearty breakfast.

Savory Chia Oats Bowl

INDIAN BREAKFAST UPMA

If you are familiar with Indian food, you will find this recipe is very similar to a dish called Upma. A quintessential breakfast item served across India. It’s a spicy version of porridge made with roasted Cream of Wheat, vegetables and basic spices.

Typically served with masala chai or filter coffee on the side. This recipe is my fusion take on Indian upma, only more nutritious and wholesome.

However, it is made with refined grains like rava ( cream of wheat) . I prefer to use whole grains like Steel cut oats instead of wheat.  This recipe is my effort to make the traditional breakfast recipe more wholesome and full of nutrients.

Savory Chia Oats Bowl

MASALA OATS -SAVORY MEAL

Oatmeal is one of the best heart healthy whole grain out there and I was on quest to make it lovable especially for Indian palates. So making a masala oats recipe happened fairly quickly in my kitchen.

Few years ago, Hubby and I decided to switch to gluten limited eating preferences. So we stopped eating foods containing processed white flour, cream of wheat and other wheat products. Replaced our grain choices with white and brown rice, different millets, quinoa and gf oats. It was an adjustment for couple weeks and it was so worth it. We absolutely love being Gluten Limited. We haven’t looked back since.

And that’s when I thought of trying steel cut oats the savory way. Steel cut oats have grainier texture than regular oats. So they retain their form and don’t get as mushy when cooked. Perfect convivial alternative to traditional method. And I love the wholesome fusion take on the most popular sweet breakfast recipes.

Savory Chia Oats Bowl-Superfoods Breakfast

Our breakfast routine for most weekdays is pretty simple and cook free. We try to do intermittent fasting at least 3-4 days and often end up skipping breakfast. The days we are eating, it’s often some nuts, fruits or cut avocado.

So I often make this Savory Chia Oats Bowl for lunch. On the weekends, when everyone is strolling around the kitchen in the morning wanting something warm and comfy, I love to make this as a part of hearty breakfast spread. It’s a satisfying and filling bowl that sets your mood on right track in the morning.

As the name suggests, Savory Chia Oats Bowl is made using Oats, Chia seeds and basic spices. Add in some veggies to make it nutritional dense and colorful. The basic recipe is very varsatile. You can adjust the seasoning and salt per taste. You can switch up the veggies to your likings too.

Savory Chia Oats Bowl for delicious breakfast

Let’s Talk About Wholesome Combination of Oats and Chia Seeds

  • Chia seeds are nutritional powerhouses providing solid amount of omega-3, calcium and powerful antioxidants.
  • Steel Cut Oats are heart healthy and provide great amount of protein and soluble fiber. The nutty taste and grainy texture makes it a comforting warm bowl to break the fast in the morning.
  • Add in all the medicinal benefits of Ginger and you have one healthy nourishing recipe that is also very satisfying and filling to eat.

STEEL CUT OATS OR ROLLED OATS ?

I am using steel cut oats in this recipe. Rolled or quick cook oats are mushier and creamier when cooked. Steel Cut oats are grainier and retain their form not becoming too mushy. So depending on how you like the feel of the oats, choose the type. Water ratio and cooking times will slightly change depending upon which oats are used. Make sure to use certified gluten free oats if you are allergic to or avoiding gluten.

CURRY LEAVES OR CURRY POWDER

Typically used in Indian cooking, curry leaves are flavor enhancers. You will find them in Indian stores. if you have difficulty finding them, simply skip them. Alternatively, you can use a bay leaf (but flavors are not identical)

Many readers ask about using curry powder instead. However, curry powder and curry leaves are totally different things. Curry powder is Indian style all seasoning mix.

Savory Chia Oats Bowl-Superfoods Breakfast

This Savory Chia Oats Bowl is :

  • Warm and comforting
  • Filling and wholesome
  • Quick and easy
  • Vegan,
  • Gluten free,
  • Dairy Free
  • Soy-free

INGREDIENTS :

See the exact measurements in the recipe card below 

Steel Cut Oats
Chia seeds
Flax Seed Meal
Olive Oil or Coconut Oil – skip for WFPB cooking
Small onion -finely chopped
Color sweet peppers – Chopped ( alternatively use any sweet peppers)
1 Jalapeño de-seeded and chopped
4-5 curry leaves ( use 1 bay leaf as substitute)
Seasoning : Cumin seeds, turmeric powder
Minced ginger
Lemon Juice
Cilantro leaves and Cashews for garnish
Salt and pepper per taste

Savory Chia Oats Bowl is a delicious breakfast bowl of champions

STEP BY STEP INSTRUCTIONS :

Instant Pot and Stove top methods are described in the recipe card below. Here is the overview

  1. Turn Instant Pot on Sauté Mode and carefully sauté all the ingredients in warm oil.
  2. Adjust the seasoning and salt. Add water.
  3. Use the MANUAL setting on the Instant Pot and choose high pressure for 3 minutes. When it’s done cooking, let it go to Keep Warm setting and let the pressure drop naturally.
  4. After you can open the lid, stir well so all the cooked ingredients are mixed well. Squeeze lemon juice and serve warm garnished with cut cilantro leaves and cashews on top.

Savory Chia Oats Bowl is a delicious breakfast bowl of champions

Savory Chia Oats Bowl-Superfoods Breakfast

Savory Chia Oats Bowl - Masala Oats Upma

Yield: 4
Prep Time: 5 minutes
Cook Time: 8 minutes
Additional Time: 10 minutes
Total Time: 23 minutes

Savory Chia Oats Bowl is a delicious breakfast bowl of champions. Easy, healthy and warm comforting bowl is ideal for breakfast or lunch. GF, Vegan and WFPB.

Ingredients

  • 1 cup steel cut oats
  • 1 tablespoon chia seeds
  • 1/4 cup coarse flax seed meal
  • 2 cups water
  • 1 Tablespoon olive or coconut oil - skip for WFPB cooking
  • 1 small onion -finely chopped
  • 1 cup tri color sweet peppers - Chopped
  • 1 Jalapeño-De-seeded and chopped
  • 4-5 curry leaves ( use 1 bay leaf as substitute)
  • 1 teaspoon Cumin Seeds
  • 1/2 Teaspoon Turmeric Powder
  • 1 inch ginger minced
  • 1/2 lemon juiced
  • Cilantro leaves, cashews for garnish
  • Salt and pepper per taste

Instructions

Instant Pot Instructions:

Turn Instant Pot on Sauté Mode. Add oil.After 30 seconds, add cumin seeds, chopped onion, jalapeño slices, minced ginger and curry leaves. Stir well and let it cook for couple minutes. Add bell peppers, turmeric powder and oats. Stir well. Let it toast for 3-4 minutes. Make sure you stir it few times so it doesn't burn.

Add Chia seeds and water. Add salt and pepper and do the taste test. Mix well. Cancel Sauté. Close the lid and valve in Sealing Position. Use the MANUAL setting on the Instant Pot and choose high pressure for 3 minutes. When it's done cooking, let it go to Keep Warm setting and let the pressure drop naturally.

Once the pressure drops, carefully open the lid. Add Flax seed meal. Stir well so all the cooked ingredients are mixed well. Squeeze lemon juice and serve warm garnished with cut cilantro leaves and cashews on top.

Stove Top Instructions:

Use the Dutch Oven or heavy bottom cooking pot to make this recipe. On the medium heat, add oil to the pan. Once oil is warm, add cumin seeds, chopped onion, jalapeño slices, minced ginger and curry leaves. Stir well and let it cook for couple minutes. Add bell peppers and oats. Stir well. Let it toast for 3-4 minutes. Add Chia seeds, turmeric and water. Add salt and pepper and do the taste test. Mix well.

Bring the water to boil. Reduce the heat. Cover the pot with lid and let it cook for 10-12 minutes stirring few times so things don't burn. Turn off the heat when water is almost evaporated and oats are cooked and tender. Mix in flax seeds meal. Stir well so all the cooked ingredients are mixed well. Squeeze lemon juice. Garnish with cut cilantro leaves and cashews on top. Serve warm.

Notes

DO NOT use the quick release when making oats in Instant Pot. ! Since oats foam up substantially, quick releasing it will result in hot oatmeal water spraying everywhere. So please wait for the Natural Pressure Release until at least 10 minutes.

Nutrition Information:
Yield: 4 Serving Size: 1 cup
Amount Per Serving: Calories: 221Total Fat: 7gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgCarbohydrates: 33gFiber: 6gSugar: 3gProtein: 6g

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