The Indian Superfoodie
Light oat and veg soup

Super healthy oat and veg soup

Winter has hit the UK hard and we have even had bouts of snow in some places. With the colder days amongst us and the desire to continue with our New Year’s resolutions of eating healthier, what better solution than a light, warming oat and veg soup? This has become a personal favourite of mine as it is so speedy to cook up and you can experiment with the ingredients each time you make it. Oats are also meant to be very filling and will keep your cravings at bay. If that has not convinced you yet, then maybe the super low calories will!

Prep time: 5 mins

Approx calories per portion: 145

Ingredients for one portion:

  • 1 and a half cups of water
  • Half a Thai or Indian chilli cut in half lengthwise (or a whole one if you are feeling brave!)
  • Quarter inch of ginger finely chopped
  • Dry spices: pinch or turmeric powder and salt to taste
  • Quarter cup of rolled oats (I use Quaker Oats)
  • Half a medium size tomato cubed (or 5 cherry tomatoes)
  • 1 cabbage leaf finely chopped (I used tenderheart cabbage but any will do)
  • 1 small carrot – Approx 10cm long – finely chopped (choose a young, thin carrot)


  1. Put all the ingredients together in a small saucepan and put on the stove on high heat.
  2. After around 5 mins, it will start simmering. Turn the heat down and make sure you keep a eye on it after this so that it does not boil out of the pan.
  3. Let simmer for around another 10 mins and stir once halfway through the process then turn the gas off and serve warm.


  • Oats can be quite gassy so make sure you have a drink of water to hand while eating to help it break down.
  • If you have a larger quantity, then you will need a larger pan (of course) and it might take a few more minutes to cook.
  • Like all my recipes, you can make this recipe your own by adjusting the spice level (or omitting it altogether), adjusting the creaminess with the amount of oats and water you put in or even blending the end result so you have a smoother soup.


This entry was published on 02/02/2015 at 11:56 am. It’s filed under Uncategorized and tagged , , , , , , , , , , , , , , . Bookmark the permalink. Follow any comments here with the RSS feed for this post.

2 thoughts on “Super healthy oat and veg soup

  1. This looks so warm, comforting and deliciously inviting!


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