Diet PocketVegetarian · One serving
Savoury Oats with Tofu and Peas: A Vegetarian Breakfast Bowl
A savoury oats recipe with 50 g oats, 150 g tofu and vegetables. One-person portions, estimated protein and a 20-minute cooking method.
By Diet Pocket · Recipe guide · General food guidance, not medical advice
- Estimated serving cost
- ₹73
- Estimated protein
- 22 g
- Total time
- 20 minutes
Illustrative home-cooked cost per serving in India, not live market prices. Includes every listed ingredient used; excludes fuel, equipment and delivery. Buying whole packs costs more. Protein is an ingredient-based estimate, not lab-tested; brands, edible yields and substitutions change it.
Oats do not have to be sweet. This savoury breakfast uses plain oats with tofu, peas and carrot, keeping the ingredient list practical. Tofu is the main protein ingredient, so choose a firm variety and check the pack nutrition: different brands contain very different amounts of water. Avoid flavoured instant oats if you want to reproduce this recipe.
Ingredients for one person
Dry and raw edible weights are labelled. All oil, spices and sides are listed.
- Plain rolled oats, dry₹1050 g
- Firm tofu₹45150 g
- Green peas₹650 g
- Carrot₹460 g
- Onion₹230 g
- Oil₹25 ml
- Cumin₹11 g
- Turmeric₹10.5 g
- Chilli powder₹10.5 g (optional)
- Salt₹1up to 1 g, to taste
- Water₹0as directed below
How to cook
Equipment: Saucepan, knife
- 1
Dice the tofu and carrot; finely chop the onion. Keep tofu chilled until you start.
- 2
Heat the oil in a saucepan, add cumin and onion, and cook for 2–3 minutes.
- 3
Add carrot, peas, turmeric, chilli and salt with 50 ml water. Cover and simmer for 5 minutes.
- 4
Add oats and another 200 ml water. Cook, stirring, for 5–7 minutes or according to the oat pack until tender.
- 5
Fold in tofu and cook for 3–4 more minutes until hot throughout. Add water if the bowl becomes too thick.
Make the budget work
Plain oats are more flexible than individual flavoured sachets. Tofu is the largest cost; compare pack sizes and local prices without assuming it is always cheap.
A practical variation
Replace tofu with paneer if you eat dairy, but update the cost, protein and allergen notes. Steel-cut oats require a different cooking time.
Can I use instant oats instead of rolled oats?
Plain instant oats can work but cook faster and become softer. Follow the pack timing and add water gradually; avoid assuming seasoned sachets have the same ingredients.
Food safety and allergens
Heat the tofu throughout and refrigerate any leftovers promptly.
Allergens: Soy; oats may contain gluten through cross-contact unless certified gluten-free.
Refrigerate perishable cooked food within 2 hours, or 1 hour when above 32°C. Reheat leftovers to 74°C. Follow package instructions and do not use food that has been stored unsafely.
Protein estimates use typical ingredient values; compare with your package labels. See USDA FoodData Central for food-composition reference data. No outcomes or individual nutrition needs are guaranteed.
