Imagine transforming your boring morning oatmeal into a sizzling, flavor-packed adventure that defies all breakfast expectations! This Vegan Stir Fried Steel Cut Oats recipe is not just a meal; it's a culinary rebellion that proves healthy eating can be incredibly exciting and delicious. Packed with vibrant vegetables, aromatic spices, and the hearty texture of steel cut oats, this dish will make you forget everything you thought you knew about traditional breakfast options.
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Cuisine: Vegan
Serves: 2 servings
Ingredients
- 1 cup steel cut oats
- 2 cups vegetable broth
- 1 cup mixed vegetables (carrots, peas, bell peppers)
- 2 tbsp soy sauce or tamari
- 1 tbsp sesame oil
- 1 tsp ginger, grated
- 1 clove garlic, minced
- Green onions for garnish
Instructions
- Rinse steel cut oats thoroughly under cold water using a fine mesh strainer to remove any debris.
- In a medium saucepan, combine steel cut oats with vegetable broth. Bring to a boil over high heat, then reduce to low heat and simmer for approximately 10-12 minutes, stirring occasionally until oats are partially cooked but still have a slight bite.
- While oats are cooking, prepare vegetables by washing and chopping carrots, peas, and bell peppers into small, uniform pieces.
- In a large wok or wide skillet, heat sesame oil over medium-high heat. Add minced garlic and grated ginger, sautéing for 30 seconds until fragrant.
- Add mixed vegetables to the wok and stir-fry for 2-3 minutes until they are slightly tender but still crisp.
- Drain any excess liquid from the partially cooked steel cut oats and add them to the wok with the vegetables.
- Pour soy sauce or tamari over the mixture and stir-fry for an additional 2-3 minutes, ensuring oats and vegetables are well combined and heated through.
- Remove from heat and transfer to serving plates. Garnish with freshly chopped green onions.
- Serve immediately while hot, enjoying the nutty texture of steel cut oats and the vibrant mix of vegetables.
Tips
- Always rinse your steel cut oats thoroughly to remove any excess starch and ensure a perfect texture.
- Don't overcook the oats - you want them partially cooked with a slight bite before stir-frying.
- Use a hot wok or skillet to get that perfect slight char on your vegetables.
- Cut vegetables into uniform sizes to ensure even cooking.
- For extra protein, consider adding tofu or tempeh to the stir-fry.
- Experiment with different vegetable combinations based on seasonal availability.
- Use low-sodium soy sauce or tamari to control the salt content.
- Fresh ginger and garlic are key to building deep, complex flavors in this dish.
- Garnish with extra green onions or a sprinkle of sesame seeds for added texture and visual appeal.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 55g
Protein: 12g
Fat: 8g
Saturated Fat: g
Cholesterol: 0mg
