# Steamed Oats-Veg Protein Balls with Mint Chutney

> These wholesome steamed balls combine the goodness of oats and fresh vegetables to start your day on a nourishing note. They are a balanced choice that fits perfectly into a mindful morning routine.

- Category: Breakfast
- Diet: Vegetarian
- Time: 40 min · Serves 4 · Easy
- Per serving: 330 kcal · 18 g protein · 30 g carbs · 17 g fat
- Tags: High Protein, Calcium, High Fiber
- Published: 2026-10-01
- Source: https://idyora.com/recipes/steamed-oats-veg-protein-balls-with-mint-chutney

## Ingredients

### For the Protein Balls
- 1½ cup oats, coarsely ground
- 200 g paneer, grated
- ½ cup carrot, finely chopped
- ½ cup capsicum, finely chopped
- 1 cup spinach, finely chopped
- 1 tbsp sesame seeds
- 1 tsp ginger chilli paste
- ½ tsp salt

### For Serving
- ½ cup green chutney

## Method

1. **Prepare the Mixture.** In a large mixing bowl, combine 1½ cups coarsely ground oats, 200 g grated paneer, ½ cup finely chopped carrot, ½ cup finely chopped capsicum, and 1 cup finely chopped spinach. Add 1 tsp ginger chilli paste and ½ tsp salt, mixing well until the ingredients bind into a firm, dough-like consistency.
2. **Shape the Balls.** Take small portions of the mixture, roughly 1 tablespoon each, and roll them between your palms to form smooth, round balls. Gently press a pinch of the 1 tbsp sesame seeds onto the surface of each ball until they are evenly coated.
3. **Steam the Balls.** Place the balls in a greased steamer basket and steam over boiling water for 12 to 15 minutes. They are ready when they feel firm to the touch and appear slightly glossy. Serve warm with the ½ cup green chutney on the side.

## Tips

- Ensure the vegetables are finely chopped so the balls hold their shape better.
- You can add a pinch of chaat masala to the mixture for an extra tangy kick.
- Serve warm with fresh green chutney for the best flavor and texture.

## How to serve

Arrange the steamed balls on a plate and serve immediately with a side of refreshing mint-based green chutney.

## Nutrients per serving

- Fibre: 1.3g
- Calcium: 256mg
- Iron: 2.1mg
- Sodium: 318mg
- Vitamin C: 19mg

## Why it's good for you

Oats are a valuable functional cereal grain, appreciated for their unique nutritional profile that includes high-quality protein and soluble dietary fiber [1]. The primary soluble fiber in oats, beta-glucan, is well-researched for its ability to help slow digestion, which can increase satiety and help control hunger levels [2]. Furthermore, oats contain powerful antioxidants called avenanthramides, which have significant antioxidative activity in humans [1].

Paneer serves as a source of plant-based or animal-derived protein and calcium, which are essential for maintaining muscle and bone health. By combining cereals like oats with protein-rich ingredients, you achieve protein complementation, a strategy that helps create a more complete amino acid profile [3]. The inclusion of colorful vegetables like carrots and capsicum adds variety to your diet, providing essential micronutrients. Eating a balanced diet that includes these diverse food groups supports overall well-being. If you have specific health conditions, please plan any significant dietary changes with your doctor or a registered dietitian.

## Sources

1. [Nutritional and Phytochemical Composition and Associated Health Benefits of Oat (Avena sativa) Grains and Oat-Based Fermented Food Products - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC10365923/) — US National Institutes of Health
2. [Oats • The Nutrition Source](https://nutritionsource.hsph.harvard.edu/food-features/oats/) — Harvard T.H. Chan School of Public Health, 2018
3. [Dietary Plant-Based Protein Supplements: Sources, Processing, Nutritional Value, and Health Benefits - PMC](https://pmc.ncbi.nlm.nih.gov/articles/PMC12469279/) — US National Institutes of Health