Oats Vegetable Soup (No Onion No Garlic)
This Oats Vegetable Soup is healthy, wholesome, satisfying, and filling without onion and garlic! It is an easy one-pot recipe loaded with rolled oats and vegetables that brings instant warmth and comfort.
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Ingredients
- 1 teaspoon olive oil
- ¾ cups (65g) Rolled oats
- 1 teaspoon finely chopped ginger
- ¼ cup finely chopped celery
- ¼ cup finely chopped carrots
- ¼ cup finely chopped green peppers
- ¼ cup finely chopped cabbage
- ¼ cup fresh or frozen sweet corn
- 2 cups water (add more as required)
- Salt to taste
- Freshly ground black pepper to taste
- 1 teaspoon red or green hot sauce or to taste
- 2 tablespoon finely chopped coriander leaves
- Lemon juice to taste
Instructions
- Heat oil in a pan and add oats. Stir well and roast the oats on medium heat for 3-4 minutes, stirring continuously.
- Add ginger, chopped vegetables, and sweet corn, mix well, and cook on low-medium heat for 2 minutes.
- Add 2-3 cups of water and salt, mix well, and bring the mixture to a boil. Turn the heat on medium-low and let the soup simmer until the vegetables are tender about 8-10 minutes.
- Stir the mixture in between and check the consistency. If the soup gets thicker, add more water as needed.
- Once the vegetables are cooked, add black pepper, hot sauce, and cilantro. Mix well and cook for a minute.
- Taste and adjust the seasonings if necessary, then turn off the heat. If you prefer, squeeze lemon juice to taste and mix well.
- Serve the Oats Vegetable Soup hot or warm.
Notes
- Oats: I highly recommend using rolled oats for this soup recipe. However, you can also use quick oats or steel-cut oats if you prefer. If you use quick oats, roast them for only a minute; if you use steel-cut oats, roast them for about 5 minutes.
- Adding More or Less Oats: Sometimes, I add up to one cup of oats to keep the soup thicker, creamier, and filling. Vice versa, to keep it lighter, add only ¼ cup of rolled oats. Add less or more water depending on how much oats you use.
- Make It Oil-Free: To make oil-free soup, skip the oil and dry roast the rolled oats in a nonstick pan. Then, continue following the recipe's next steps.
- Consistency: You can make the soup thinner or thicker, according to your preference. So, while cooking the soup, check the consistency and add more water as needed.
- Vegetables: To make this oats vegetable soup, you can add vegetables of your choice, such as green beans, green peas, and colored bell peppers.
- Hot Sauce: I use hot sauce without onion and garlic. So, use whichever hot sauce you find, green or red, without onion and garlic. But if you do not have hot sauce without onion and garlic, add green chili paste or red pepper flakes to taste.
- Serving: This soup can be consumed as a meal without accompaniment (for weight loss), and the recipe is suitable for two people. However, if you serve it as a side, it can be served to three to four people.
Nutrition (Approximate Values)
Calories : 110kcalCarbohydrates : 18gProtein : 4gFat : 3gSaturated Fat : 0.5gPolyunsaturated Fat : 1gMonounsaturated Fat : 1gSodium : 19mgPotassium : 167mgFiber : 3gSugar : 2gVitamin A : 130IUVitamin C : 13mgCalcium : 24mgIron : 1mg
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