Diabetes-friendly breakfast

Masala Oats with Spinach

Name: Masala Oats with Spinach
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 2 servings
Cuisine: south asian
Ingredients: 1 cup rolled oats (gluten-free if needed); 2 cups water; 1 cup spinach (fresh, chopped); 1 medium tomato (diced); 1 small green chili (finely chopped); 1 teaspoon ginger (grated); ½ teaspoon cumin seeds; ¼ teaspoon turmeric powder; ½ teaspoon salt (or to taste); ¼ teaspoon black pepper; 1 tablespoon olive oil

A savory South Asian-inspired oats dish with spices and spinach.

Prep 5 minCook 15 minServes 2

Nutrition per serving

28g

Carbs

Fiber

Sugar

Protein

Fat

180

Calories

Estimated values per serving.

Ingredients

1 cup rolled oats (gluten-free if needed)
2 cups water
1 cup spinach (fresh, chopped)
1 medium tomato (diced)
1 small green chili (finely chopped)
1 teaspoon ginger (grated)
½ teaspoon cumin seeds
¼ teaspoon turmeric powder
½ teaspoon salt (or to taste)
¼ teaspoon black pepper
1 tablespoon olive oil

Method

1
Heat olive oil in a pan, add cumin seeds and let them splutter.
2
Add ginger, green chili, and tomato. Cook until soft.
3
Stir in turmeric, salt, and pepper.
4
Add oats and water, cook until oats are soft.
5
Mix in spinach and cook for 2 more minutes.

Make it fit your blood sugar goals

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This recipe is general guidance, not medical advice. Carb needs depend on your treatment and goals, so check with your doctor, diabetes nurse or dietitian if you're unsure.