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One pot Masala Oats Chickpea Vegetable stew

A healthy, comforting, spice infused, nourishing stew with oats, chickpeas and a garden of vegetables
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Prep Time 1 hour
Cook Time 40 minutes
Course Soup
Servings 6 people

Equipment

  • Pressure cooker/ instant pot - optional

Ingredients
  

  • 1 3/4 cup steel cut oats - soak in 3 cups water for one hour
  • 2 cups cooked chickpeas or 1 can
  • 3 bell peppers- cubed
  • 1 chopped celery stalk
  • 1/2 cup chopped onions
  • 1 carrot sliced
  • 1 broccoli bunch heads chopped
  • 1 cup zucchini or any squash chopped
  • 2 medium tomatoes chopped
  • 1 tsp oil- avocado oil or olive oil optional
  • 3 chopped garlic cloves
  • 1 inch ginger root grated
  • 32 oz vegetable broth
  • cilantro to garnish
  • 1 lime - squeezed after cooking

Spices and spice mixes

  • 2 cinnamon sticks
  • 3 cloves
  • 3 star anise
  • 1 bayleaf
  • 1 tsp cumin powder
  • 1 tsp garam masala powder optional - adds more spice flavor
  • 1 tsp turmeric powder
  • 2 tsp black pepper powder
  • 1 tsp red chili powder optional
  • salt to taste

Instructions
 

  • Soak the steel cut oats in water for at least an hour.
    Cut all the veggies you have on hand. Don't worry about cutting them finely, as they will get cooked. So aim for about 1 inch size.
  • Take a soup pot, place it on medium heat or if using instant pot, turn into saute mode.
  • Add oil to heat. If avoiding oil, just add 3 Tbsp water and let it heat up.
  • Add garlic, ginger and whole spices, Saute them, till the aroma is felt.
  • Then add the onions, tomatoes. Mix well ,let them cook for 2-3 min.
  • Now add all the veggies one after another, hardest to softest. Mix gently with a spatula and let them cook for about 8-9 min.
  • Add the vegetable broth. Give it 4-5 min to heat up. Then add the chickpeas.
  • Now add the spice powders, salt . Stir gently. Add salt per taste. Let the flavors blend in nicely. for the next 5 min.
  • At this stage add the steel cut oats along with the water used for soaking. Mix it all together.
  • From here, the process depends on the equipment you are using.
    If using just a soup pot on stove, cover with a lid and simmer for good 45 min to one hour.
    If using a stove top pressure cooker, put the lid on and let it cook till one whistle. Let it cool down before opening. Don't force it to open.
    If using instant pot, put the lid on, go to slow cook mode for 45 min. Alternatively, if in a time crunch, cook in pressure mode for 10 min.
  • Once done, add the lime juice. Remove the bay leaf and any large spices visible to you. Garnish with cilantro and serve hot.

Notes

  • You can use any beans instead of chickpeas. 
  • Play with the spices of your choice and find your best comforting formula.