Start your morning on a nutritious note—or change up your lunch routine—with this veggie-ful savory oatmeal. The garnishes are optional, but you’ll want to use them all—especially a lemon wedge to squeeze over the top.
By Nancy Macklin, RDN ,
Ingredients
- 1 cup low-sodium vegetable broth
- 1 cup unsweetened plant milk, such as almond, soy, cashew, or rice
- 1 cup rolled oats
- 4 oz. fresh asparagus, cut into 1-inch pieces (1 cup)
- ½ cup frozen peas
- 1 tsp. chopped fresh dill
- ½ tsp. lemon zest
- Sea salt, to taste
- Optional garnishes: Snipped fresh chives; radish slices; lemon wedges; fresh dill; freshly ground black pepper
Instructions
- In a medium saucepan bring vegetable broth and plant milk to boiling. Stir in oats, asparagus, and peas. Reduce heat. Simmer, uncovered, 5 minutes or until vegetables are tender, stirring occasionally. Remove from heat. Stir in dill and lemon zest. Cover and let stand 2 minutes. Season to taste with salt.
- Spoon oats into bowls. Top with desired garnishes.
Nutritional Information:
Per serving (1½ cups), 212 calories, 36 g carbohydrates, 8 g protein, 5 g total fat, 1 g saturated fat, 342 mg sodium, 7 g fiber, 4 g sugar
Note: Nutritional information is provided as an estimate only.
This looks good and can it be frozen?
I love savory oats for my morning oats! No turning back. And oat groats…oh, my! My favorite go-to grain. Easily subs for brown rice, but better.
Savory oats is my go to when I want something satisfying and fast. I usually cook up a batch of chewy whole groats in the Instant pot to use throughout the week, but steel cut and old fashioned oats are fine in a pinch. Right now I’m about to enjoy a bowl with spinach, grated zucchini, onion, and mushrooms, with a TBS each of flax, nutritional yeast, and some miso for added umami! Yum! I still get a lot of slack about my oatmeal that isn’t sweet, nobody seems to get that oats are just another grain!
Not just for breakfast. Great for cheering up a cold and dreary day too!
This was good, plus very easy to make as a beginner. I would personally add something more flavorful to this recipe, but it was overall okay.
I haven’t made it yet but it looks fantastic. Clearly needs more flavor so any no-salt seasoning blend or curry or dukkah will be a welcome addition. Or a nooch blend. I will report back!
Where can I locate nutrients i.e. sodium, protein for your recipes?
there’s an app called cronometer. Enter ingredients, it will give you the nutrients for each and in total.
YUM! I’m such a fan of savory oats—they’re not just for breakfast!