Savory Masala Oats & Moong Dal Porridge
A steaming South Asian savory porridge of rolled oats and yellow moong dal simmered with tomato, spinach, peas and warming spices, finished with a spoon of yogurt.
Why it works
Oats supply beta-glucan, a viscous soluble fiber that thickens gut contents and slows gastric emptying, blunting the glucose curve and prolonging fullness. Split moong dal adds plant protein plus more soluble fiber, and the two together with roughly 14 g fiber and a high water-to-calorie ratio produce strong gastric distension, the main mechanical trigger of satiety, at only ~410 kcal per bowl.
Draws on trial evidence that oat beta-glucan increases satiety and lowers postprandial glycemia, and on the pulse-forward eating pattern of traditional Indian dals associated with better glycemic and lipid profiles.
Ingredients
- 90 g rolled oats
- 60 g split yellow moong dal (dhuli moong), rinsed
- 1 small onion, finely chopped
- 1 medium tomato, chopped
- 80 g frozen green peas
- 60 g spinach, chopped
- 1 tsp ghee
- 1 tsp cumin seeds
- 1/2 tsp turmeric
- 1/2 tsp garam masala
- 1 tsp grated ginger
- 1/4 tsp salt, or to taste
- 700 ml water
- 4 tbsp plain nonfat yogurt, to serve
- 2 tbsp chopped cilantro
Method
- Simmer the moong dal in 400 ml water for about 12 minutes until soft but not fully collapsed; drain any excess.
- Heat the ghee in a pot, crackle the cumin seeds, then soften the onion and ginger for 3 minutes.
- Stir in the tomato, turmeric and garam masala and cook until the tomato breaks down, about 3 minutes.
- Add the rolled oats, cooked dal, peas and remaining 300 ml water; simmer 5 minutes, stirring, until porridge-thick.
- Fold in the spinach and salt and cook 1 minute until wilted.
- Divide into two bowls, top each with 2 tbsp yogurt and cilantro, and serve hot.
