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Kale and Mushroom Oat Groats

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2 min read
Summary

When thinking about savory dishes made with whole grains, oat groats may not come to mind first. However, they can create a delicious creamy base similar to risotto. This recipe is surprisingly quick and easy despite starting with whole oat groats, which can take longer than the rolled option. You can simplify it even further by pre-cooking the oats and storing them in the refrigerator for up to three days before you’re ready to add the mushrooms and kale. You might find yourself with a new savory favorite breakfast or staple for dinner with this tasty dish!

Yields2 ServingsPrep Time20 minsCook Time15 minsTotal Time35 mins

Ingredients

Groats
 ¾ cup organic oat groats (soaked for 12 hours, rinsed & drained well
 2 ½ cups water
 ¼ tsp salt (optional)
Sautéed Vegetables
 ¾ cup onion chopped
 2 cups mushrooms chopped
 1 tbsp worcestershire sauce (vegan)
 2 tbsp water (to deglaze the pan)
 2 tbsp organic tamari (reduced-sodium, or coconut aminos)
 ¼ tsp garlic powder
 2 cups organic kale (+1 cup as desired, stems removed, leaves chopped into ribbons)
 ¼ tsp salt (optional)
 ground black pepper (optional, to taste)
Coconut Tahini Sauce
 ½ cup coconut milk (BPA-free can, light or regular)
 1 tbsp tahini
 1 tbsp lime juice
 ¼ tsp garlic powder

Directions

1

Place the oat groats, water and salt, if using, in an Instant Pot or pressure cooker (see Chef’s Notes for alternative cooking methods). Set the valve to sealing. Set to high pressure for 15 minutes. Quick-release the pressure. Drain excess water and set aside.

2

While the oats are cooking, make the vegetables: Heat a large stovetop pan on medium-high heat. Add the onions and cook until translucent, about 2–3 minutes.

3

Turn the heat down to medium and stir in the mushrooms. Add 2 tablespoons of water to deglaze the pan.

4

Add the Worcestershire sauce, tamari, and garlic powder. Stir and cook for an additional two minutes.

5

Add the kale, turn off the heat, and place a lid on top of the pan for the kale to steam. Let steam for 2–3 minutes. Once steamed, remove the lid and stir.

6

Meanwhile, make the sauce: In a mason jar or medium-size bowl, add the coconut milk, tahini, lime juice, and garlic powder. Place the lid on the mason jar and shake well or stir well in a bowl until all of the tahini is dissolved.

7

Assemble the bowl: Divide the oat groats between two bowls. Divide the sauce between the two bowls. Stir in the vegetables, dividing them between the two bowls. Mix everything together and add your favorite toppings (see Chef’s Notes for ideas!).

Chef's Notes

Cooking methods
Stovetop
Bring 6 cups of water to a boil in a pot with a dash of salt, if desired. Add ¾ cup rinsed oat groats, return to a boil, then reduce the heat to medium-high and boil uncovered until soft, about 30 minutes. Drain off cooking water, then serve.

Slow Cooker
Place 3/4 cup rinsed oat groats, 2 ½ cups water, and salt (if desired) in a slow cooker. Cover and cook on low for 5 hours or high for 2 hours. Drain excess water and serve.

Topping ideas
Add toasted almonds or cashews.

Sprinkle nutritional yeast on top.

Add your favorite chopped herbs like cilantro, basil, or chives.

Include crunchy baked chickpeas or add another legume of choice.

Ingredients

Groats
 ¾ cup organic oat groats (soaked for 12 hours, rinsed & drained well
 2 ½ cups water
 ¼ tsp salt (optional)
Sautéed Vegetables
 ¾ cup onion chopped
 2 cups mushrooms chopped
 1 tbsp worcestershire sauce (vegan)
 2 tbsp water (to deglaze the pan)
 2 tbsp organic tamari (reduced-sodium, or coconut aminos)
 ¼ tsp garlic powder
 2 cups organic kale (+1 cup as desired, stems removed, leaves chopped into ribbons)
 ¼ tsp salt (optional)
 ground black pepper (optional, to taste)
Coconut Tahini Sauce
 ½ cup coconut milk (BPA-free can, light or regular)
 1 tbsp tahini
 1 tbsp lime juice
 ¼ tsp garlic powder

Directions

1

Place the oat groats, water and salt, if using, in an Instant Pot or pressure cooker (see Chef’s Notes for alternative cooking methods). Set the valve to sealing. Set to high pressure for 15 minutes. Quick-release the pressure. Drain excess water and set aside.

2

While the oats are cooking, make the vegetables: Heat a large stovetop pan on medium-high heat. Add the onions and cook until translucent, about 2–3 minutes.

3

Turn the heat down to medium and stir in the mushrooms. Add 2 tablespoons of water to deglaze the pan.

4

Add the Worcestershire sauce, tamari, and garlic powder. Stir and cook for an additional two minutes.

5

Add the kale, turn off the heat, and place a lid on top of the pan for the kale to steam. Let steam for 2–3 minutes. Once steamed, remove the lid and stir.

6

Meanwhile, make the sauce: In a mason jar or medium-size bowl, add the coconut milk, tahini, lime juice, and garlic powder. Place the lid on the mason jar and shake well or stir well in a bowl until all of the tahini is dissolved.

7

Assemble the bowl: Divide the oat groats between two bowls. Divide the sauce between the two bowls. Stir in the vegetables, dividing them between the two bowls. Mix everything together and add your favorite toppings (see Chef’s Notes for ideas!).

Kale and Mushroom Oat Groats