Celebrate Nutritious Onam With These Sadya Dishes Made With Oats

The 10-day festival of Onam, which began on 6th September this year, brings communities together to celebrate the bountiful harvest, vibrant cultural traditions, and the legendary return of King Mahabali. This joyous festival is marked by grand feasts, known as Onam Sadya, which consist of a wide variety of traditional Kerala dishes. Each dish carries a deep connection to the region's heritage, offering a delightful blend of flavours that celebrate the season of abundance. 

As everyone gathers with family and friends to enjoy these special meals, why not add a healthy twist to the celebration? This year, Chef Ranjith Elavoor introduces three delicious Onam Sadya dishes with a nutritious touch by incorporating oats. These fibre-rich oats provide a wholesome element to traditional dishes without compromising on flavour. Let’s explore three easy and healthy Onam Sadya recipes: Mathanga Erissery, Pazam Nurukku, and Thoran, each enriched with the goodness of Quaker Oats. 

Ingredients: 

• 50 gms lobia (vanpayar) 
• 200 gms pumpkin (mathanga) 
• ½ cup grated coconut 
• 3 tbsp Oats 
• 1 stem curry leaves 
• ½ tbsp coconut oil (optional) 
• Spices: ½ tsp turmeric powder, 2 tsp cumin seeds, 1 green chilli, 2 red chillies, 1 tsp mustard seeds 
• Salt (optional)

Method: 

• In a pressure cooker, add lobia, water, salt, turmeric powder, and a little coconut oil. Cook for 2 whistles until the lobia is soft. 
• Grind coconut, green chilli, cumin seeds, and shallots into a smooth paste. 
• Mix Oats with the coconut paste. 
• In a pot, boil pumpkin with water, curry leaves, and green chilli until soft. 
• Add the boiled lobia to the pumpkin, then stir in the coconut-oats mixture and cook for a few minutes. 
• Temper the dish with mustard seeds, red chillies, curry leaves, and grated coconut fried in coconut oil. 
• Serve hot with rice and enjoy the rich flavours of Mathanga Erissery.

Pazam Nurukku: A Sweet Banana Treat with Oats 

Pazam Nurukku is a traditional Onam dessert made from caramelised bananas, which can be enjoyed warm as a sweet treat. By adding oats, this dish becomes a nutritious and filling end to your festive meal. 

Ingredients: 

• 2 bananas 
• 100 gm jaggery (optional) 
• 3 tbsp Oats 
• 2 tbsp grated coconut 
• ½ tbsp ghee (optional) 
• 3 cardamom pods

Method: 

• Melt the jaggery in a pan to make a syrup (this step is optional based on your preference for sweetness). 
• In another pan, cook sliced bananas with jaggery syrup and water until the bananas turn brown and caramelised. 
• Stir in grated coconut and ghee, ensuring the flavours blend well. 
• Add Oats and mix until fully incorporated. 
• Finish the dish by adding crushed cardamom pods for a fragrant touch. 
• Serve warm and enjoy this guilt-free festive dessert.

Thoran: A Nutritious Stir-Fry with Oats 

Thoran is a simple yet delicious stir-fry dish, traditionally made with finely chopped vegetables and coconut. In this version, oats are added to enhance the fibre content while keeping the flavours light and authentic. 

Ingredients: 

• 150 g cabbage 
• 100 g carrots 
• 100 g beans 
• ½ cup grated coconut 
• 3 tbsp Oats 
• 2 tbsp coconut oil (optional) 
• 1 stem curry leaves 
• Spices: 1 tsp mustard seeds, 2 whole red chillies, 2 tsp cumin seeds, 1 green chilli

Method: 

• Heat coconut oil in a pan and add mustard seeds, red chillies, curry leaves, and green chilli. 
• Once the mustard seeds start to splutter, add the chopped cabbage, carrots, and beans. Stir-fry until the vegetables are tender.
• Grind grated coconut and cumin seeds into a coarse paste. 
• Mix the Oats with the coconut paste and add it to the pan with the cooked vegetables. Stir well. 
• Cook for a few more minutes until everything is well combined and heated through. 
• Serve hot as a side dish with rice or as part of a traditional Onam Sadya spread.