Healthy Soupy Oats Recipe (Zero Oil, Vegan)
30 minutes
1186 reads
About Healthy Soupy Oats Recipe (Zero Oil, Vegan)
Start your day with a vibrant and healthy bowl of Soupy Oats! This zero-oil recipe is packed with nutrients and flavor, making it a guilt-free and delicious breakfast option. We combine hearty oats with a medley of fresh vegetables like green beans, bell peppers, carrots, and cabbage for a satisfying and energizing meal.This recipe is incredibly versatile; feel free to adjust the vegetables to your liking. The addition of a variety of seeds adds a delightful crunch and boost of healthy fats. It's quick, easy, and perfect for busy mornings.Say goodbye to boring breakfasts and hello to a nutritious and flavorful start to your day. This Soupy Oats recipe is perfect for vegans, health-conscious individuals, and anyone looking for a delicious and easy way to incorporate more vegetables into their diet.
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Recipe Time & More
Prep15 minutes
Cook15 minutes
Total30 minutes
Ingredients
Vegetables
Grains & Seeds
- 1/2 cup Rolled Oats
- 1 tbsp Sunflower Seeds
- 1 tbsp Hemp Seeds
- 1 tbsp Chia Seeds
- 1 tbsp Pumpkin Seeds
- 1 tbsp Melon Seeds
Seasoning & Liquids
- 1.5 cup Water or vegetable broth for extra flavor
- 1 tbsp Lemon Juice freshly squeezed
- 1.5 tsp Salt or to taste
- 1/4 tsp Pepper black, ground
- 1/4 cup Coriander chopped, for garnish, fresh
Instructions
Prepare the Vegetables
- Finely chop all the vegetables: green beans, bell pepper, carrot, cabbage, tomatoes, onion, and green chili.
Cook the Vegetables
- In a medium saucepan, bring 1.5 cups of water (or vegetable broth) to a boil. Add the chopped vegetables, salt, and pepper. Reduce heat to medium-low, cover, and simmer for 6-7 minutes, stirring occasionally, until the vegetables are tender-crisp. Add a little more water if needed.
Add Oats and Seeds
- Stir in the rolled oats, sunflower seeds, hemp seeds, chia seeds, pumpkin seeds, and melon seeds. Add the lemon juice. Mix well to combine.
Simmer and Serve
- Cook for another 3 minutes, or until the oats are cooked through and the mixture has reached your desired consistency. Garnish with fresh coriander leaves and serve hot.
Recipe Notes
Expert Tips
- For a creamier texture, use a higher ratio of liquid to oats.
- Feel free to experiment with different vegetables based on your preferences and what's in season. Mushrooms, spinach, and zucchini would all be delicious additions.
- Add a touch of sweetness with a teaspoon of maple syrup or honey if desired (this will make it non-vegan).
- To make this a complete protein source, consider adding a scoop of your favorite protein powder after cooking.
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Recipe Nutrition
Calories: 171kcalCarbohydrates: 31gProtein: 7gFat: 3gPolyunsaturated Fat: 0.9gMonounsaturated Fat: 1.8gSodium: 1710mgFiber: 6gSugar: 3g
Tanu Nigam
Articles: 81
5 Comments
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This looks so good! Appreciate the share.
Great recipe! I’m eager to try it.
This looks delightful! Thanks for the recipe.
Looks so flavorful! Thanks for posting.
What a delightful recipe! Thanks for sharing.