Blog #86: Must Have Gluten-Free Savory Oats (Vegan Recipe)

 

 

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GF + V savory oats ready to be enjoyed!

Typically, when you think of oats you think of it in a ‘sweet’ way.  Whether it be oatmeal at breakfast, granola for a snack or on a yogurt parfait, that’s the way people usually have it.

I’d heard about savory oats quite a while ago, but never actually had it until a few weeks ago.  Let me tell you…..it blew my taste buds into the next millennium!  Oh my Lanta, it was SO delicioussss!

All of the flavors and textures melded together like magic.  It was satisfying, refreshing and hearty.

This recipe is full of plant-based protein and fiber.  It is also flexible and you can remix the ingredients however you want (just like with any other recipe).  You can eat this for breakfast, lunch, brunch or dinner!

If stuffing had a baby with brown rice, savory oats would be their love-child, haha!  That’s the best way I can describe the taste to you.

This is a great dish to use for meal prepping your week.  It’s also a good option to take to potlucks or any holiday gatherings coming up.

 

Ingredients:

-1 small onion (chopped)

-1 cup chopped mushrooms

-1 1/2 cups gluten-free rolled oats

-1 1/2 cups no-salt added or low sodium vegetable broth

-2 Tbsp nutritional yeast

-1 cup chopped bell pepper

-2 cloves finely chopped garlic

-1/4 cup chopped fresh cilantro

 

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Cilantro (left), garlic (center) and bell pepper (right).

 

Methods:

You can prepare this recipe either on your stove top or in your oven.  I chose the oven method to make this recipe.  I liked the freedom it gave me by not having to stand over the stove and the recipe came out pretty tasty!

Stove Top:

  • In a medium saucepan, sauté the onion, garlic, mushrooms and bell pepper until tender. **Note: To decrease the amount of dishes to clean up, I used 1 saucepan to do the entire recipe.  However, if you want to be ‘technical’, you can do the sauté portion in a non-stick pan first and use your saucepan later in the recipe.**

 

  • Once the onion, garlic, mushrooms and bell pepper have been sautéed, add in the vegetable broth, nutritional yeast, gluten-free oats and cilantro.

 

  • Bring to a boil and then reduce heat to simmer for approximately 20 minutes, stirring occasionally, until the liquid has absorbed and the oats are tender.

 

  • Remove from heat and let it stand for 5 – 10 mins. Serve and enjoy!

 

  • Option: Serve with lightly steamed spinach or kale. Or, grilled veggies such as asparagus, brussel sprouts, broccoli, carrots or cauliflower.

 

 

Pro Tip: If you only have regular vegetable broth with a higher sodium content, use half broth and half water instead.  Vegetable broth has a minimal taste normally.  Adding water will not impact the taste much and the amount of sodium will be decreased.

 

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Onion (left) and mushrooms (right)

Oven:

  • Preheat the oven to 350F and get a 8 x 8 cake pan (yes….I said cake pan – think outside the box people! 🙂 )

 

  • Put 1 tsp of vegetable oil in the pan.  Add in the chopped onion, garlic, mushrooms and bell pepper.  Mix ingredients well.  Lightly sauté for 10-15 minutes in the oven (keep and eye on it).

 

  • Then add the veggie stock, nutritional yeast, gluten-free oats and cilantro into the pan. Mix to combine all ingredients.

 

  • Cook at 350°F for 20 minutes, stirring every 10 minutes (keep an eye on the pan)

 

  • Remove from oven once oats are tender.  Let it stand for 5-10mins. Serve with any green veggies you like (Serve with lightly steamed spinach or kale. Or, grilled veggies such as asparagus, brussel sprouts, broccoli, etc) and enjoy

 

  • **Note: If your oven is very efficient and throws a lot of heat, lower your oven to 325F instead**

 

Hot Tip: If you are wanting to add more protein, especially if you are an athlete of any kind, boil 1 cup of quinoa (superfood) separately and add to your savory oats.

 

Nutritional Info:

  • 6 grams of protein per 1/3 cup of oats
  • 5 grams of fiber per 1/3 cup of oats
  • Onion = Hearth health, anti-cancer, bone health
  • Garlic = Natural immune booster, anti-bacterial, good for heart health
  • Cilantro = Vitamins K & A, body cleanser
  • Bell pepper = Vitamin C, vitamin A, folate, vitamin B6
  • Mushrooms = Anti-inflammatory

 

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My gluten-free oats! 🙂

 

Thank you for checking out this blog post, I very much appreciate it!  I hope it brought you value and that you are able to use this recipe to make healthy meals for yourself  and/or your family at a pretty affordable price.

All the ingredients should cost you less than $20.  The most expensive items would be the bag of gluten-free oats and the organic veggie stock.  The rest of ingredients don’t cost much.

The bag of oats will last you for a few weeks at least because you are only using 1 1/2 cups of oats for this recipe.  Other things can be made with the remaining oats you store in your pantry.

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Nutritional yeast (left) and vegetable stock (right).

 

Leave a comment below!  Let me know how this recipe turned out for you.  Let me know if you made any tweaks or remixes for your version.

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Love & Light,

Chrissy

 

 

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2 Comments Add yours

    1. Chrissy says:

      Thank you! 😁🙏🏽 Have a great day!

      Like

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