Tired of the same old, oatmeal for breakfast? Add less sugar, more spice, and (of course) everything nice, and try out a bowl of savory oats for a change. This recipe is full of vegetables, high in fiber and great for breakfast, lunch, dinner or snack.
Note: You can use any vegetable combination of your choice if you do not have the ones listed in the recipe. This makes ~ 4 servings
Ingredients:
- 1 cup old fashioned rolled oats (adjust cooking time accordingly if using any other type of oats)
- 2 cups water (may need more if consistency too thick)
- 1 1/2 heaping cups cremini mushrooms, cut into wedges
- 1 cup peas and carrots (chopped) - 1/2 cup each
- 1 cup spinach (fresh) or 1/2 cup frozen spinach
- 2 green onions, thinly sliced
- 2 Tbsp nutritional yeast
- 2 large cloves of garlic, smashed then roughly chopped
- 1 tablespoon vegetable oil
- ½ tsp turmeric powder (optional)
- Salt and Pepper to taste
Instructions:
- Add 1 tablespoon of oil in a medium sized pot, over medium heat.
- Add the cremini mushrooms, carrots and peas and cook for about 8-10 minutes, stirring occasionally to avoid sticking to the pot.
- Add the garlic and oats and stir for 1 minute
- Add 1 1/2 cups of water, increase the heat to high and and bring to a boil
- Once the oats mixture starts boiling, reduce the heat to low and simmer for 10-12 minutes, until the water has absorbed and the oats are cooked to your liking. Add more water if needed to adjust to a consistency of your choice.
- Fold in the spinach, nutritional yeast and salt and pepper to taste
- Garnish with green onions (or any other fresh herbs) and enjoy.
You may also try some other fun toppings to add to your oats - kale and avocado, tomatoes, caramelized onions, asparagus, pumpkin seeds, cilantro, or basil. Keep it savory to have a lower sugar, diabetes-friendly meal that's packed with heart healthy fiber and vitamins.
Nutrition Information:
Serves approximately 4. Serving size: 1 cup
Calories: 157, Total Fat: 5 g, Sodium: 27 mg, Carbohydrates: 22 g, Fiber: 5 g, Protein: 6 g