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Savory Steel Cut Oatmeal Recipe

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Article written and reviewed by Tara Kemp, PhD
Published March 2, 2018
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Did you know that oatmeal is just as delicious (if not even more) when eaten savory style?! Give this recipe a try for breakfast, lunch, or even dinner, and try other fun related recipes like Pumpkin Spice Oats or our Bean Tots with Pineapple Salsa. 

Savory-Steel-Cut-Oatmeal-900x900

Savory Steel Cut Oatmeal Recipe

Did you know that oatmeal is just as delicious (if not even more) when eaten savory style?! Give this recipe a try for breakfast, lunch, or even dinner.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 3
Calories 241.7 kcal

Ingredients
  

  • 1 cup steel cut oats
  • 1 cup shiitake mushrooms, chopped
  • 1 cup cherry tomatoes, sliced in half
  • 0.5 cup shredded zucchini
  • 0.5 cup red onion, diced
  • 0.5 tsp turmeric
  • 1 tsp garlic powder
  • 2 chopped spinach, swiss chard, or kale

Instructions
 

  • Place 1 cup steel cut oats + 3.5 cups water into a large saucepan. Bring to a boil, then reduce to a simmer.
  • After the oats have simmered for about 15 minutes, add all the remaining ingredients with the exception of the chopped greens. Cook for another 15 minutes.
  • Stir in the chopped greens, and remove saucepan from heat.
  • Optional - Top with any of the following: low-sodium salsa, freshly ground black pepper, a drizzle of balsamic vinegar, or a sprinkle of nutritional yeast.

Nutrition

Serving: 1.5gCalories: 241.7kcalCarbohydrates: 46.9gProtein: 9.4gFat: 3.8gFiber: 7.8g
Tried this recipe?Let us know how it was!
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About the author 

Tara Kemp, PhD

Tara Kemp, PhD is a contributing writer for Mastering Diabetes. She is a mental health coach, researcher, and writer. Tara received her PhD in Psychosocial Health from Northern Arizona University and has a background in nutrition education with previous positions at organizations like Forks Over Knives, the Physicians Committee for Responsible Medicine, and Plant-Strong. Tara is also the founder of Reconnect Collective.

Tara’s research specialization is the foundations and mechanisms of a healthy relationship with food, body, and self. She was the principal investigator and lead author of the groundbreaking INFINITE study, which explored the role of food and nutrition in recovery from substance use disorders. During her doctorate program at Northern Arizona University, she was involved in the Nutritarian Women’s Health Study, and her dissertation research focused on how a plant-based diet influences individuals’ recovery from disordered eating.

Tara’s work combines evidence-based practices from various disciplines to support people in addressing the root cause of their challenges while also building the foundations and skills of mental health to cultivate lasting well-being.