Oats can transform dinner with delightful savory dishes. Options include Oat and Vegetable Stir-Fry, Savory Oat Risotto, and Cheesy Oat and Broccoli Bake, which showcase versatility and nutrition. There are also exciting recipes like Spicy Oat and Bean Tacos and Oat-Crusted Chicken Tenders, perfect for family meals. Each recipe not only reimagines oats beyond breakfast but also guarantees hearty, satisfying meals. Exploring these innovative dishes will uncover even more delicious possibilities for incorporating oats into nightly meals.
Oat and Vegetable Stir-Fry
Oat and Vegetable Stir-Fry is a delightful and nutritious dish that combines heart-healthy oats with a medley of colorful vegetables, making it perfect for those seeking a wholesome meal that's both quick and easy to prepare.
Ideal for busy weeknights, this recipe can be ready in just 30 minutes, providing a filling option packed with fiber and vitamins. It's suitable for vegetarians, vegans, and anyone looking to add more plant-based meals to their diet.
Ingredients:
- 1 cup rolled oats
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, sliced
- 1 carrot, julienned
- 1 cup broccoli florets
- 1 zucchini, sliced
- 2 tablespoons soy sauce or tamari
- Salt and pepper to taste
- Optional toppings: sesame seeds, green onions, or hot sauce
Cooking Steps:
- In a medium saucepan, bring the water or vegetable broth to a boil. Add the rolled oats, reduce the heat to low, and simmer for about 5 minutes until the oats are tender and have absorbed most of the liquid. Remove from heat and set aside.
- In a large skillet or wok, heat the olive oil over medium heat. Add the diced onion and minced garlic, sautéing for 2-3 minutes until the onion is translucent and fragrant.
- Add the sliced bell pepper, julienned carrot, broccoli florets, and zucchini to the skillet. Stir-fry the vegetables for about 5-7 minutes, or until they are tender-crisp.
- Incorporate the cooked oats into the vegetable mixture. Pour in the soy sauce or tamari, stirring well to combine all the ingredients. Season with salt and pepper to taste.
- Cook for an additional 2-3 minutes, allowing the flavors to meld together.
- Serve hot, garnished with optional toppings if desired.
Variations and Tips:
- Feel free to use any seasonal vegetables you have on hand, such as snap peas, mushrooms, or spinach.
- For added protein, toss in some chickpeas or tofu during the stir-fry.
- Experiment with different sauces like teriyaki or a spicy chili sauce for a flavor twist.
- Store leftovers in an airtight container in the refrigerator for up to three days, making it great for meal prep!
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Savory Oat Risotto
Savory Oat Risotto is a delightful and creamy twist on traditional risotto, replacing arborio rice with wholesome oats. This dish is an excellent option for those seeking a hearty, nutritious meal that's perfect for dinner or a cozy night in.
It takes approximately 30 minutes to prepare and is ideal for anyone looking to incorporate more fiber and whole grains into their diet, making it a perfect choice for vegetarians and health-conscious eaters alike.
Ingredients:
- 1 cup steel-cut oats
- 4 cups vegetable broth
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup mushrooms, sliced
- 1 cup spinach (fresh or frozen)
- 1/2 cup grated Parmesan cheese (or nutritional yeast for a vegan option)
- 2 tablespoons olive oil
- Salt and pepper, to taste
- Fresh herbs (such as thyme or parsley) for garnish
Cooking Instructions:
- In a medium saucepan, bring the vegetable broth to a simmer. Keep it warm on low heat.
- In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
- Stir in the minced garlic and cook for an additional 1 minute until fragrant.
- Add the sliced mushrooms to the skillet and cook until they are soft and browned, about 5-7 minutes.
- Stir in the steel-cut oats and toast them for about 2 minutes, allowing them to soak up the flavors.
- Gradually add the warm vegetable broth, one ladle at a time, stirring continuously. Only add more broth when the oats have absorbed most of the liquid. This should take about 20-25 minutes.
- Once the oats are creamy and tender, stir in the spinach and grated Parmesan cheese. Season with salt and pepper to taste.
- Remove from heat and let it sit for a couple of minutes before serving. Garnish with fresh herbs.
Variations & Tips:
- For added protein, consider incorporating cooked chicken, shrimp, or tofu into the risotto.
- Experiment with different vegetables such as zucchini, peas, or roasted bell peppers to customize the dish to your taste.
- For a touch of creaminess, stir in a splash of cream or a dollop of Greek yogurt right before serving.
- Make this dish ahead of time; simply reheat with a splash of broth to loosen it up before serving.
- Always taste as you go – adjusting salt, pepper, and other seasonings at each step guarantees you'll end up with a well-balanced dish that suits your palate.
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Cheesy Oat and Broccoli Bake
The Cheesy Oat and Broccoli Bake is a delicious and wholesome dish perfect for a cozy family dinner or a filling vegetarian meal. Combining the nutty flavor of oats with the vibrant taste of broccoli and rich cheese makes this bake not only nutritious but also incredibly satisfying. It takes about 30 minutes of preparation time and 40 minutes of baking, making it a great choice for a midweek meal that doesn't compromise on flavor or heartiness.
Ingredients:
- 1 cup rolled oats
- 2 cups broccoli florets
- 1 cup shredded cheddar cheese
- 1 cup milk
- 2 large eggs
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1/2 cup grated Parmesan cheese (optional for topping)
- Fresh herbs for garnish (optional)
Cooking Instructions:
- Preheat your oven to 375°F (190°C) and lightly grease a baking dish with olive oil.
- In a large mixing bowl, combine the rolled oats, garlic powder, onion powder, salt, and pepper. Mix well to incorporate the dry ingredients.
- In a separate bowl, whisk together the milk and eggs until well combined. Slowly pour this mixture into the dry ingredients while stirring to guarantee everything is well mixed.
- Fold in the broccoli florets and the shredded cheddar cheese until evenly distributed throughout the mixture.
- Pour the entire mixture into the prepared baking dish, spreading it out evenly. If desired, sprinkle grated Parmesan cheese on top for an extra cheesy crust.
- Bake in the preheated oven for about 40 minutes, or until the top is golden and the mixture is set.
- Once done, remove from the oven and let it cool for about 5 minutes. Cut into squares and serve warm, garnished with fresh herbs if desired.
Variations and Tips:
- Add Protein: For a heartier dish, consider incorporating cooked chicken, turkey, or beans into the mixture.
- Vegetable Substitutes: Feel free to replace broccoli with other vegetables such as spinach, kale, or bell peppers based on your preference and seasonality.
- Cheese Options: Mix different types of cheese like mozzarella or feta for a unique flavor profile.
- Make Ahead: You can prepare the mixture ahead of time and store it in the refrigerator for up to 24 hours before baking. Just add a few extra minutes to the baking time if it's coming straight from the fridge.
- Serving Suggestions: Pair this dish with a side salad or some crusty bread for a more complete meal. Enjoy your comforting Cheesy Oat and Broccoli Bake!
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Oat-Crusted Chicken Tenders
Oat-Crusted Chicken Tenders are a delicious and healthier twist on traditional chicken tenders, perfect for anyone looking for a savory dinner option that combines nutrition and flavor.
This dish is ideal for families, meal prepping for the week, or even impressing guests at a dinner party. With a preparation time of just 15 minutes and a cooking time of about 20 minutes, you can serve up this delightful dish in under an hour.
Ingredients:
- 1 pound boneless, skinless chicken breasts, cut into strips
- 1 cup rolled oats
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 2 large eggs
- 1 tablespoon Dijon mustard
- Cooking spray or olive oil
Cooking Instructions:
- Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
- In a food processor, pulse the rolled oats until they resemble coarse crumbs. Transfer them to a mixing bowl and stir in the Parmesan cheese, garlic powder, onion powder, paprika, salt, and pepper.
- In another bowl, whisk together the eggs and Dijon mustard until well combined.
- Dip each chicken strip into the egg mixture, allowing any excess to drip off. Then, coat the chicken in the oat mixture, pressing gently to make sure it sticks.
- Place the coated chicken strips onto the prepared baking sheet. Lightly spray the strips with cooking spray or brush with olive oil.
- Bake in the preheated oven for 18-20 minutes, flipping halfway through, until the chicken is golden brown and cooked through (internal temperature of 165°F or 75°C).
- Remove from the oven and let rest for a few minutes before serving.
Variations and Tips:
- Experiment with different seasonings in the oat mixture, such as Italian herbs, smoked paprika, or cayenne pepper for a bit of heat.
- For a gluten-free option, use certified gluten-free oats and check all labels on other ingredients for gluten content.
- Serve with dipping sauces like honey mustard, barbecue sauce, or a creamy ranch for added flavor.
- These tenders can also be made in an air fryer for a crispier result; cook at 400°F for about 10-12 minutes.
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Spicy Oat and Bean Tacos
Spicy Oat and Bean Tacos are a delightful twist on traditional tacos, combining the heartiness of oats with the rich flavor of seasoned beans. This dish is perfect for those looking for a nutritious, plant-based meal that is quick to prepare—ideal for busy weeknights or a fun weekend gathering.
The total preparation and cooking time is about 30 minutes, making these tacos an easy yet satisfying option for anyone craving a spicy Vegetarian delight.
Ingredients:
- 1 cup rolled oats
- 1 can (15 oz) black beans, drained and rinsed
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 small jalapeño, minced (optional for extra spice)
- 1 teaspoon cumin
- 1 teaspoon chili powder
- ½ teaspoon smoked paprika
- Salt and pepper to taste
- 1 tablespoon olive oil
- 8 small corn or flour tortillas
- Fresh cilantro, chopped (for garnish)
- Lime wedges (for serving)
- Avocado slices (optional)
Cooking Steps:
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and cook for about 5 minutes until softened and translucent.
- Stir in the minced garlic and jalapeño (if using), cooking for an additional 1-2 minutes until fragrant.
- Add the rolled oats to the skillet, followed by the black beans, cumin, chili powder, smoked paprika, salt, and pepper. Mix well to combine.
- Pour in ½ cup of water and stir the mixture. Allow it to simmer for about 10 minutes, stirring occasionally, until the oats are cooked through and have absorbed most of the liquid.
- While the oat and bean mixture is cooking, warm the tortillas in a separate skillet or microwave until soft and pliable.
- Once the oat and bean filling is ready, spoon it onto each tortilla. Top with chopped cilantro, avocado slices (if using), and a squeeze of lime juice.
- Serve the tacos warm, with additional lime wedges on the side.
Variations and Tips:
- For a smoky flavor, consider adding a bit of chipotle in adobo sauce or smoked chipotle powder.
- You can mix in other vegetables like bell peppers or corn for added texture and taste.
- Use whole grain or gluten-free tortillas based on your dietary preference.
- If you want extra protein, consider topping your tacos with crumbled feta or vegan cheese.
- These tacos are also great served with a dollop of Greek yogurt or sour cream, if not vegan.
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Mediterranean Oat Bowl
The Mediterranean Oat Bowl is a wholesome, savory dish perfect for anyone looking for a nutritious yet satisfying meal. This vibrant bowl brings together the rich flavors of the Mediterranean, offering a delightful twist on traditional oats that can be enjoyed for dinner or any time of the day. Preparation time is approximately 25 minutes, making it an ideal choice for busy weeknights or leisurely weekend brunches.
Ingredients:
- 1 cup rolled oats
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1 cup spinach or kale, chopped
- 1/2 cup feta cheese, crumbled (or a dairy-free alternative)
- 1/4 cup Kalamata olives, sliced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh lemon juice for garnish
- Fresh parsley or basil for garnish
Cooking Steps:
- In a medium saucepan, bring vegetable broth or water to a boil. Stir in the rolled oats and cook according to package instructions (usually about 5-7 minutes), stirring occasionally until the oats are creamy and tender.
- In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, for about 3-4 minutes.
- Add the minced garlic to the skillet, cooking for an additional minute until fragrant.
- Stir in the halved cherry tomatoes and cook until they begin to soften, about 3-4 minutes.
- Add the chopped spinach or kale to the skillet, cooking until wilted, about 2 minutes.
- Combine the cooked oats with the vegetables in the skillet. Stir in the crumbled feta cheese, sliced olives, dried oregano, and season with salt and pepper to taste.
- Serve the Mediterranean Oat Bowl in dishes, garnishing with a squeeze of fresh lemon juice and a sprinkle of fresh parsley or basil.
Variations and Tips:
- For added protein, mix in cooked chickpeas or grilled chicken.
- Customize the bowl by adding other Mediterranean ingredients such as artichoke hearts, roasted red peppers, or sun-dried tomatoes.
- To make it vegan, omit the feta cheese or replace it with a plant-based cheese option.
- Add a dollop of hummus on top for extra creaminess and flavor.
- If you're in a hurry, precook your oats in advance and simply warm them up while preparing the sautéed vegetables.
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Oat and Mushroom Stuffed Peppers
Oat and Mushroom Stuffed Peppers are a deliciously hearty and nutritious dish perfect for a vegetarian dinner option, or for anyone looking to incorporate more wholesome ingredients into their diet.
This recipe combines earthy mushrooms and savory oats with herbs and spices, all baked inside colorful bell peppers for an appealing presentation. It's easy to prepare and takes about 30 minutes of prep time, plus an additional 30 minutes to cook, making it a great choice for a weeknight meal or a delightful addition to a dinner party.
Ingredients:
- 4 large bell peppers (any color)
- 1 cup rolled oats
- 2 cups vegetable broth
- 1 cup mushrooms, diced (cremini or button mushrooms work well)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 tablespoon olive oil
- Salt and pepper, to taste
- Fresh parsley, chopped (for garnish)
- Grated cheese (optional, for topping)
Cooking Steps:
- Preheat your oven to 375°F (190°C). While it heats, prepare the bell peppers by cutting the tops off and removing the seeds and membranes. Place them in a baking dish.
- In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until fragrant and softened, about 3-4 minutes.
- Stir in the diced mushrooms, dried thyme, and oregano. Cook for another 5 minutes, until the mushrooms have released their moisture and are tender.
- Add the rolled oats and vegetable broth to the pan. Bring the mixture to a boil, then reduce to a simmer and cook for 10 minutes, stirring occasionally until the oats are cooked and the mixture is thickened. Season with salt and pepper to taste.
- Spoon the oat and mushroom mixture into each of the prepared bell peppers, packing it down lightly.
- If desired, sprinkle grated cheese on top of each stuffed pepper for extra flavor.
- Cover the baking dish with aluminum foil and bake for 25 minutes. Remove the foil and bake for an additional 10 minutes, or until the peppers are tender and the tops are golden.
- Remove from the oven and let cool for a few minutes before serving. Garnish with fresh parsley and enjoy!
Variations and Tips:
- For added protein, consider stirring in some cooked quinoa or black beans into the filling.
- Experiment with different vegetables: chopped spinach or zucchini can be great additions to the stuffing.
- Feel free to swap out herbs based on your preference; basil or rosemary could complement the dish well.
- For a spicier kick, add red pepper flakes or jalapeños to the filling.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated in the oven or microwave.
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Hearty Oat Chili
Hearty Oat Chili is a delicious and satisfying dish that combines the rich flavors of traditional chili with the wholesome goodness of oats.
It's perfect for families looking for a warm and nourishing dinner, and is especially great for those who enjoy plant-based meals. This recipe takes about 45 minutes to prepare, making it an ideal weeknight meal that's both comforting and nutritious.
Ingredients:
- 1 cup rolled oats
- 1 tablespoon olive oil
- 1 large onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, diced (any color)
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1 can (14.5 ounces) diced tomatoes
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (15 ounces) kidney beans, drained and rinsed
- 3 cups vegetable broth
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Optional toppings: chopped cilantro, avocado, sour cream, shredded cheese
Cooking Instructions:
- In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes, until softened.
- Stir in the minced garlic, bell pepper, carrots, and celery. Cook for another 5-7 minutes until the vegetables begin to soften.
- Add the rolled oats to the pot, stirring to combine with the vegetables.
- Pour in the diced tomatoes, black beans, kidney beans, and vegetable broth. Stir in the chili powder, cumin, smoked paprika, and season with salt and pepper.
- Bring the mixture to a simmer, then reduce the heat to low. Let it cook for 20-25 minutes, stirring occasionally, until the oats have absorbed some of the broth and the chili thickens to your desired consistency.
- Taste and adjust seasoning if necessary before serving hot.
Variations and Tips:
- For added heat, include diced jalapeños or a pinch of cayenne pepper.
- If you want a smokier flavor, consider adding a few drops of liquid smoke.
- For a protein boost, you can add cooked ground turkey or beef (if you're not going meatless).
- This chili can be made ahead of time and tastes even better the next day as the flavors meld together.
- Serve with crusty bread or over cooked rice for a complete meal.
Enjoy this hearty oat chili on its own or topped with your favorite garnishes!
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Oat and Spinach Frittata
The Oat and Spinach Frittata is a nutritious and filling dish that's perfect for dinner or even a hearty brunch. Packed with protein and fiber, it's an excellent option for vegetarians or anyone looking to incorporate more whole grains and greens into their diet. This recipe takes about 30 minutes from preparation to cooking, making it a quick and easy meal for busy weeknights.
Ingredients:
- 1 cup rolled oats
- 4 large eggs
- 1 cup fresh spinach, chopped
- 1/2 cup milk (dairy or non-dairy)
- 1/2 cup shredded cheese (cheddar, feta, or your choice)
- 1 small onion, diced
- 2 cloves garlic, minced
- Salt and pepper, to taste
- Olive oil for cooking
- Optional: herbs (such as basil or oregano) for added flavor
Cooking Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine the rolled oats with the milk and let them soak for about 10 minutes to soften.
- While the oats are soaking, heat a skillet over medium heat and add a splash of olive oil. Sauté the diced onion until soft, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
- Stir in the chopped spinach and cook until wilted, about 2-3 minutes. Remove from heat.
- In the bowl with the soaked oats, add the eggs, shredded cheese, sautéed spinach mixture, salt, pepper, and any herbs you're using. Mix everything until well combined.
- Pour the frittata mixture back into the skillet and spread it evenly. Cook on the stovetop for about 3-5 minutes until the edges start to set.
- Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the center is firm and the top is slightly golden.
- Remove from the oven and let it cool for a few minutes before slicing and serving. Enjoy warm or at room temperature!
Variations and Tips:
- You can add other vegetables such as bell peppers, mushrooms, or zucchini for extra flavor and nutrients.
- For a bit of spice, consider adding red pepper flakes or a pinch of cayenne.
- If you prefer a fluffier texture, whisk the eggs separately before adding them to the oat mixture.
- Serve the frittata with a side of salad for a complete meal, or pair it with avocado slices for creaminess.
- Store leftovers in the refrigerator and reheat in the oven or microwave; this dish can also be enjoyed cold!
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One-Pan Oat and Sausage Bake
The One-Pan Oat and Sausage Bake is a hearty and nutritious dish that's perfect for those busy weeknights when you want a meal that combines protein, whole grains, and vegetables—all in one pan.
Ideal for families or anyone looking to fuel their evening with a wholesome dinner, this recipe takes about 30 minutes to prepare and cook.
With its savory flavors and satisfying texture, it's sure to become a staple in your dinner rotation.
Ingredients:
- 1 cup rolled oats
- 2 cups chicken or vegetable broth
- 1 lb (450g) sausage (Italian or preferred variety), sliced
- 1 bell pepper, diced
- 1 small onion, diced
- 2 cups spinach or kale, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon olive oil
- Optional: Grated cheese for topping
Cooking Instructions:
- Preheat your oven to 375°F (190°C).
- In a large oven-safe skillet or baking dish, heat the olive oil over medium heat. Add the sliced sausage and cook for 5-7 minutes until browned and cooked through.
- Add the diced onion, bell pepper, and minced garlic to the pan. Sauté for an additional 3-4 minutes until the vegetables have softened.
- Stir in the rolled oats, chicken or vegetable broth, spinach, dried oregano, paprika, salt, and pepper. Bring the mixture to a simmer, allowing the oats to absorb some of the liquid.
- Once simmering, remove from heat and, if desired, sprinkle grated cheese on top.
- Transfer the skillet or baking dish to the preheated oven and bake for 15-20 minutes, or until the oats are tender and the mixture is bubbly.
- Let cool for a few minutes before serving. Enjoy your savory one-pan meal!
Variations and Tips:
- For a vegetarian version, swap the sausage for plant-based sausage or omit it altogether and add more veggies such as mushrooms, zucchini, or carrots.
- You can easily customize the spices to suit your taste—try adding cumin, chili powder, or herbs like thyme or basil for different flavor profiles.
- Add other toppings like sliced green onions, fresh herbs, or a drizzle of hot sauce to elevate the dish.
- This One-Pan Oat and Sausage Bake is excellent for meal prep; store leftovers in the fridge and reheat for lunch or dinner throughout the week.
Creamy Oat and Tomato Soup
Creamy Oat and Tomato Soup is a comforting and hearty dish that beautifully combines the richness of tomatoes with the creaminess of oats. This vegan-friendly soup is perfect for those chilly evenings when you crave something warm and filling.
It's an ideal meal for anyone seeking a nutritious option that is also easy on the palate. With a preparation time of approximately 30 minutes, this dish serves well for dinner or as a fulfilling lunch.
Ingredients:
- 1 cup rolled oats
- 1 can (14 oz) crushed tomatoes
- 3 cups vegetable broth
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried basil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Fresh basil leaves for garnish (optional)
Cooking Steps:
1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
2. Add the minced garlic to the pot and sauté for another 1-2 minutes until fragrant.
3. Stir in the crushed tomatoes, dried basil, salt, and black pepper. Let it simmer for about 5 minutes.
4. Add the rolled oats and vegetable broth to the pot, bringing everything to a gentle boil. Reduce the heat and simmer for another 10-15 minutes, stirring occasionally until the oats are tender and the soup is creamy.
5. Once the oats are cooked, use an immersion blender to puree the soup to your desired consistency (smooth or a bit chunky).
If you don't have an immersion blender, carefully transfer the soup in batches to a regular blender and puree then return it to the pot.
6. Stir in the apple cider vinegar and adjust seasoning if necessary. Let the soup sit for a few minutes to meld the flavors.
7. Serve hot, garnished with fresh basil leaves if desired.
Variations and Tips:
- For added creaminess, consider stirring in a splash of coconut milk or cashew cream before serving.
- You can add vegetables like carrots or bell peppers to the pot while sautéing the onions for extra nutrition.
- If you prefer a spicier kick, add a pinch of red pepper flakes or a dash of your favorite hot sauce.
- Serve the soup with a slice of crusty bread or a green salad to make it a complete meal.
- Leftover soup can be stored in an airtight container in the refrigerator for up to 3 days.
It also freezes well for up to 3 months, just reheat before serving.
Oat and Zucchini Fritters
Oat and Zucchini Fritters are a delightful savory dish that blends the wholesome goodness of oats with the invigorating taste of zucchini. This dish is ideal for individuals looking for a nutritious and satisfying meal, whether for a light dinner or as an appetizer at gatherings. The recipe takes about 30 minutes to prepare and cook, making it a quick and easy option for busy weeknights.
Ingredients:
- 1 medium zucchini, grated
- 1 cup rolled oats
- 1/2 cup all-purpose flour (or whole wheat flour for a healthier option)
- 2 large eggs
- 1/4 cup grated Parmesan cheese (optional)
- 2 green onions, finely chopped
- 1 garlic clove, minced
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon paprika (optional)
- Olive oil for frying
- Fresh herbs for garnish (optional)
Cooking Steps:
- Prepare the Zucchini: Grate the zucchini using a box grater and place it in a clean kitchen towel or cheesecloth. Squeeze out excess moisture to avoid soggy fritters.
- Mix Ingredients: In a large bowl, combine the grated zucchini, rolled oats, flour, eggs, Parmesan cheese, green onions, garlic, salt, pepper, and paprika. Stir until well blended and let the mixture sit for about 5 minutes to allow the oats to soften.
- Heat Oil: In a large skillet, heat a few tablespoons of olive oil over medium heat.
- Form Fritters: Take small portions of the mixture (about 2 tablespoons each) and shape them into small patties. Carefully place the patties into the heated skillet.
- Cook Fritters: Cook the fritters for about 3-4 minutes on each side, or until they are golden brown and crispy. Add more oil as needed.
- Drain Excess Oil: Once cooked, transfer the fritters to a plate lined with paper towels to absorb any excess oil.
- Serve: Garnish with fresh herbs if desired and serve warm, either on their own or with a dipping sauce like tzatziki or sour cream.
Variations and Tips:
- Add More Veggies: You can include other vegetables like shredded carrots or chopped bell peppers for added flavor and nutrition.
- Spice It Up: For heat, add red pepper flakes to the mixture.
- Gluten-Free Option: Substitute the all-purpose flour with a gluten-free flour blend or ground almonds.
- Make Ahead: The fritter mixture can be prepared in advance and stored in the fridge for up to a day before frying.
- Leftovers: Leftover fritters can be stored in an airtight container in the refrigerator and reheated in the oven or skillet for the best texture.
Thai Oat and Vegetable Curry
This Thai Oat and Vegetable Curry is a delectable and nutritious dish that combines creamy oats with vibrant vegetables and fragrant curry spices.
It's an ideal meal for vegetarians or anyone looking to incorporate more plant-based options into their diet. This hearty dish is perfect for a cozy dinner and can be prepared in just about 30 minutes, making it a quick yet flavorful choice for busy weeknights.
Ingredients:
- 1 cup rolled oats
- 1 tbsp olive oil
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 tbsp ginger, grated
- 1 red bell pepper, chopped
- 1 cup broccoli florets
- 1 cup carrot, sliced
- 1 can (14 oz) coconut milk
- 2 cups vegetable broth
- 2 tbsp red curry paste
- 2 tbsp soy sauce (or tamari for gluten-free)
- Salt and pepper, to taste
- Fresh cilantro, for garnish
- Lime wedges, for serving
Cooking Steps:
- In a medium saucepan, bring the vegetable broth to a boil. Add the rolled oats and reduce the heat to low, simmering for about 5-7 minutes until the oats are tender.
- While the oats are cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and sauté for 3-4 minutes until it becomes translucent.
- Stir in the minced garlic and grated ginger, cooking for an additional minute until fragrant.
- Add the chopped red bell pepper, broccoli florets, and sliced carrots to the skillet, cooking for about 5-7 minutes until the vegetables are tender yet still crisp.
- Pour in the coconut milk and stir in the red curry paste and soy sauce. Let the mixture simmer for 5 minutes, allowing the flavors to meld together.
- Once the oats are cooked, drain any excess liquid if necessary, and add them to the skillet with the curry mixture. Stir well to combine and heat through.
- Season the curry with salt and pepper to taste. Serve hot, garnished with fresh cilantro and lime wedges for an extra zing.
Variations and Tips:
- Feel free to substitute your favorite vegetables or add others like zucchini, sweet potatoes, or snap peas.
- For a protein boost, consider adding cooked chickpeas or tofu to the curry.
- Adjust the spice level by using more or less curry paste according to your taste.
- To enhance the flavor, add a splash of lime juice or a sprinkle of crushed red pepper flakes before serving.
- This dish can easily be made in bulk and stored in the refrigerator for up to 3 days, making it perfect for meal prep.
Oat and Lentil Shepherd's Pie
Oat and Lentil Shepherd's Pie is a hearty and nutritious twist on the traditional shepherd's pie, making it perfect for vegetarians and anyone looking for a comforting, plant-based meal. This dish combines the earthiness of lentils with the creaminess of mashed oats, resulting in a deliciously satisfying dinner option. Ideal for family meals, it can be prepared in about 1 hour and serves 4 to 6 people.
Ingredients:
- 1 cup rolled oats
- 1 cup lentils (green or brown), rinsed
- 2 cups vegetable broth
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 2 tablespoons tomato paste
- 1 cup frozen peas
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 cup vegetable or cashew milk (for mashing)
- 2 tablespoons nutritional yeast (optional)
Cooking Steps:
- Preheat your oven to 400°F (200°C).
- In a medium pot, combine the lentils and vegetable broth. Bring to a boil and then reduce the heat to simmer for about 25-30 minutes until the lentils are tender. Drain any excess liquid and set aside.
- In a large skillet, heat the olive oil over medium heat. Add the onion, carrots, and celery, sautéing until the vegetables are soft, about 5-7 minutes.
- Stir in the minced garlic, thyme, rosemary, and tomato paste. Cook for an additional 2-3 minutes until fragrant.
- Add the cooked lentils and frozen peas to the skillet, mixing well. Season with salt and pepper to taste.
- In a separate pot, bring 2 cups of water to a boil and add the rolled oats. Cook for about 5 minutes, stirring frequently until they reach a creamy consistency. Incorporate the vegetable or cashew milk, mixing until creamy and smooth. Season with salt and nutritional yeast if using.
- In a baking dish, layer the lentil and vegetable mixture evenly across the bottom. Spread the creamy oat mixture on top, smoothing it out with a spatula.
- Bake in the preheated oven for 20-25 minutes, or until the top is lightly golden.
- Remove from the oven and let it rest for a few minutes before serving. Enjoy hot!
Variations and Tips:
- You can add different vegetables such as bell peppers, mushrooms, or zucchini to increase the flavor and nutrition.
- For a spicier kick, add some chili flakes or a splash of hot sauce to the lentil mixture.
- If you prefer a richer topping, consider adding vegan butter or cashew cream to the oat mixture.
- The shepherd's pie can be refrigerated for up to 3 days and makes for delicious leftovers! Simply reheat in the oven or microwave before serving.
- Consider garnishing with fresh herbs like parsley or chives for added flavor and color.
Smoky Oat and Cauliflower Casserole
Smoky Oat and Cauliflower Casserole is a comforting and nutritious dish that combines the heartiness of oats with the subtle sweetness of roasted cauliflower, flavored with a delicious smoky seasoning. This recipe is perfect for a cozy family dinner or for meal prep throughout the week, as it's both filling and easy to reheat.
The preparation time is approximately 15 minutes, with a cooking time of 30-40 minutes, making it a well-balanced option for a busy weeknight.
Ingredients:
- 1 cup rolled oats
- 1 medium cauliflower, chopped into florets
- 1 cup vegetable broth
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ cup grated cheese (optional, for a cheesy version)
- Olive oil for drizzling
- Fresh parsley for garnish (optional)
Cooking Steps:
- Preheat the oven to 375°F (190°C).
- In a large pot, bring the vegetable broth to a gentle simmer. Add the rolled oats and cook for about 5 minutes, stirring occasionally until they have absorbed some liquid but are not completely cooked. Remove from heat.
- In a skillet, heat a tablespoon of olive oil over medium heat. Add the diced onion and garlic, and sauté until the onion becomes translucent, about 3-4 minutes.
- Stir in the chopped cauliflower, smoked paprika, cumin, salt, and black pepper. Cook for an additional 5-7 minutes until the cauliflower is tender.
- Combine the oat mixture and the cauliflower mixture in a large bowl, mixing well until evenly combined. If using, add in the grated cheese and stir until melted through the mixture.
- Transfer the mixture into a greased baking dish and spread evenly. Drizzle a little olive oil on top for added flavor and crispiness.
- Bake in the preheated oven for 30-40 minutes, or until the top is golden brown and a little crispy.
- Remove from the oven, let it cool for a few minutes, and garnish with fresh parsley before serving.
Variations and Tips:
- For extra protein, consider adding cooked chickpeas or lentils to the mixture before baking.
- Feel free to swap out the cauliflower with other vegetables such as broccoli or Brussels sprouts, depending on your preference.
- To enhance the smokiness, add a few drops of liquid smoke to the mixture before baking.
- If you're looking for a vegan option, omit the cheese or use a dairy-free alternative.
- This casserole can be refrigerated for up to 4 days and works great for meal prep; simply reheat in the oven or microwave when you're ready to serve.
