Oats and Vegetable Soup

Ingredients:

• 1/2 cup rolled oats
• 1 cup mixed chopped vegetables (carrots, beans, peas)
• 1 chopped onion
• 1-2 cloves garlic, minced
• 1 teaspoon cumin seeds
• Salt to taste
• 4 cups water or vegetable broth

Instructions:

1. Prepare the Ingredients:
   • Chop the vegetables (carrots, beans, peas) into small pieces.
   • Finely chop the onion and mince the garlic.
2. Cook the Soup:
   • In a large pot, heat a tablespoon of oil or ghee over medium heat.
   • Add the cumin seeds and let them splutter.
   • Add the chopped onions and garlic, sauté until the onions become translucent.
   • Add the mixed vegetables and cook for 2-3 minutes.
3. Add Oats and Liquid:
   • Add the rolled oats to the pot and stir well to combine with the vegetables.
   • Pour in 4 cups of water or vegetable broth.
   • Add salt to taste and stir everything together.
4. Simmer:
   • Bring the mixture to a boil, then reduce the heat to low.
   • Cover the pot and let it simmer for about 15-20 minutes, or until the vegetables and oats are fully cooked and the soup reaches your desired consistency.
5. Serve:
   • Once cooked, give the soup a good stir.
   • Serve hot, garnished with fresh herbs if desired.

Benefits: Oats and Vegetable Soup is high in fiber and vitamins, supporting digestion and providing a light, nourishing meal. The combination of oats and mixed vegetables ensures a balanced intake of essential nutrients, making this soup an excellent choice for a healthy dinner.

Benefits of Oats and Vegetable Soup:

• High in Fiber: Promotes good digestion and helps maintain a healthy weight.
• Rich in Vitamins: Provides essential vitamins and minerals from the vegetables, boosting overall health.
• Light and Nourishing: Perfect for a light meal that is gentle on the stomach yet filling.
• Supports Gut Health: Ingredients like oats and vegetables are beneficial for gut flora and overall digestive health.

Nutritive Value (per serving):

• Calories: Approximately 150-200 kcal
• Protein: 4-6 grams
• Carbohydrates: 25-30 grams
• Fiber: 5-7 grams
• Fats: 2-4 grams (depending on the amount of oil/ghee used)
• Vitamins: Good source of vitamin A, vitamin C, and several B vitamins from the vegetables.
• Minerals: Contains iron, magnesium, potassium, and calcium.

This recipe provides a balanced mix of macronutrients and micronutrients, making it an excellent choice for a healthy and satisfying meal.