This savory oatmeal recipe is inspired by Avial, a traditional South Indian dish. It features fresh coconut and veggies, creamy yogurt and turmeric, a spice that will delight your taste buds and add some color to the dish.

Active time: 15 minutes | Total time: 30 minutes

Oats Avial

Ingredients

• 4 tbsp quick-cook or instant oats
• 1 plantain, cut into 1-inch strips
• 1 small potato or sweet potato, cut into 1-inch strips
• 1 small carrot, cut into 1-inch strips
• 4 green beans, cut into 1-inch strips
• 2 celery sticks, cut into 1-inch strips
• ¼ tsp turmeric
• ¼ cup fresh grated coconut
• 1 tsp cumin seeds
• 1/2 tsp salt
• 2–4 green chilies
• ¾ cup plain nonfat Greek yogurt, at room temperature
• ½ cup water
• 1 tsp coconut oil
• ½ tsp mustard seeds
• 8–10 fresh or frozen curry leaves
• 2 dry red chilies

Directions

In a small dry pan, toast the oats over medium heat, stirring constantly, for 2–3 minutes until fragrant and lightly golden. Remove from the heat, let cool completely, then transfer to a blender or spice grinder and grind into a fine powder. Set aside.

Bring 4 cups of water to a boil in a medium saucepan. Add the plantain and potato first and cook for 2–3 minutes, then add the carrot, green beans, and celery. Add the turmeric. Continue cooking for 2 minutes more, or until all the vegetables are just tender but still holding their shape. Drain and set aside.

Add the ground oats, coconut, cumin seeds, salt and green chilies to a blender. Add the yogurt — make sure it is at room temperature to prevent curdling — and blend until completely smooth. Transfer the mixture to a medium saucepan and stir in ½ cup water. Bring to a gentle simmer over low heat, stirring continuously to prevent the yogurt from separating. Add the cooked vegetables and simmer for 1 minute more. Remove from the heat and set aside.

In a small saucepan, heat 1 tsp coconut oil over medium heat. Add the mustard seeds, cover the pan, and cook until they begin to pop, about 30–60 seconds. Remove the lid, add the curry leaves and dry red chilies, and cook for about 30 seconds until the chilies darken slightly — stand back as the curry leaves may splatter. Pour the tempering immediately over the avial and stir gently to combine.

Serve hot.

Serves: 4 | Serving Size: About 1 cup

Nutrition (per serving): Calories: 185; Total Fat: 4g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 2mg; Sodium: 329mg; Carbohydrate: 33g; Dietary Fiber: 4g; Sugar: 12g; Protein: 8g

Nutrition Bonus: Calcium: 8%; Iron: 11%; Potassium: 681mg; Vitamin A: 160%; Vitamin C: 173%

Originally published: October 19, 2018; Updated June 2026

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