Savory Oats with Ghee and Vegetables

If you’ve been sticking to the same sweet oatmeal for breakfast, it’s time to try something new and nourishing: Savory Oatmeal with Ghee and Vegetables, inspired by the principles of Ayurveda.

This recipe is designed to balance Vata dosha, especially during the cooler months, when warmth and grounding are key. Instead of the usual sugary toppings, this version brings together ghee, warming spices like turmeric and cumin, and sautéed spinach and carrots for a meal that is both satisfying and easy to digest.

Cooking your oats with ghee adds not only richness but also helps to lubricate and nourish the body, countering the dryness of Vata. The vegetables provide grounding energy, while spices like cumin and turmeric support digestion and circulation, both essential in Ayurveda to maintain balance during seasonal transitions.

The result? A creamy, flavorful dish that nourishes your body and soul, keeping you centered and energized throughout the day. This savory oatmeal is the perfect breakfast for those looking to incorporate Ayurvedic wisdom into their daily routine.

Give it a try and enjoy the benefits of a warming, grounding, and wholesome meal.  Need extra protein??  Try topping this with a fried egg or two!  It's delicious!

Why This Recipe is Good for Us:
Oatmeal

• Ayurvedic Perspective: Oats are grounding and nourishing, which makes them excellent for balancing Vata dosha. They are naturally sweet and heavily grounding, which helps stabilize the light and mobile qualities of Vata, especially during fall and early winter. Oats provide sustained energy and are easy to digest when cooked, making them ideal for promoting a calm, stable mind and steady energy throughout the day.

Spinach

• Ayurvedic Perspective: Spinach is considered a bitter and astringent leafy green, which can help balance Pitta and Kapha doshas. However, when lightly cooked with warming spices, spinach also becomes beneficial for Vata due to its grounding and nourishing properties. The bitter taste helps cleanse the blood and liver, while its high iron content supports healthy blood production, which is crucial for building ojas (vital energy).

Cumin

• Ayurvedic Perspective: Cumin is another digestive powerhouse in Ayurveda. It stimulates agni, aiding in the breakdown of food and promoting proper assimilation of nutrients. Its warming and slightly bitter nature is particularly beneficial for balancing Vata dosha, which tends to slow down digestion and cause bloating. Cumin also helps to reduce Ama (toxins) in the body, improving overall metabolic function.

Savory Oats with Ghee and Vegetables

Serves 2

2 tbsps ghee or sesame oil
½ tsp cumin seeds
1 small or ½ medium sweet onion, diced
1 small carrot, diced
¼ tsp salt and to taste
½ tsp turmeric powder
¼ tsp black pepper
1 small pinch of asafoetida (hing) – optional but beneficial for digestion
1 cup rolled oats 
2 cups vegetable or bone broth 
1 cup spinach, chopped (or any leafy green of your choice)
Fresh cilantro for garnish (optional)

In a medium saucepan, melt the ghee over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until they release their aroma.

Add the diced onions, carrots, and ¼ tsp of salt to the pan and sauté for 2-3 minutes until they begin to soften. Stir in the turmeric powder, black pepper, and a small pinch of asafoetida (hing) if using. Cook for about 30 seconds to let the spices release their flavor.

Add the rolled oats to the saucepan and stir well, coating them with the ghee and spices. Cook for another 1-2 minutes to toast the oats.

Pour in the broth, and bring the mixture to a gentle boil. Reduce the heat to low, cover, and let the oats simmer for about 5-10 minutes, stirring occasionally, until the oats are soft and creamy. If the oats become too thick, you can add a little more broth to reach your desired consistency. Stir in the chopped spinach (or any leafy greens) and cook for another 1-2 minutes until wilted. 

Once the oats have cooked and the vegetables are tender, remove from heat. Taste for seasoning, adding more salt to taste and stir to combine.

Garnish with fresh cilantro if desired. This is also excellent with a fried egg on top!