Plant-based savory oats with zucchini, pepper and fresh herbs

Fall is just around the corner, and you know what that means… Bring on the warm, nourishing and savory dishes.

While oats are generally a go-to “sweet” morning meal, they also happen to be amazing when prepared savory.

Instead of fruits, seeds and syrup, these oats are made with easy to digest vegetables, simple spices, fresh herbs and a bit of plant-based cheese.

Here’s what I love about it:

- It takes five minutes to make, can be thrown together quickly and is great for breakfast, lunch or dinner.

- It’s incredibly filling. Between the oats and vegetables, this dish is loaded with natural fiber. FIber keeps you full and satiated between meals and is super important for regular elimination, too.

- It’s heavy on the veg, but all of them are light and easy to digest. And since it contains a lot of vegetables, you’re getting a great dose of vitamins, minerals and other essential nutrients that improve so many aspects of your health - from your hair and skin, to your gut, vision and immunity.

- It contains turmeric, which if you ask me, is a superfood. The most well-known compound in turmeric, Curcumin, helps fight inflammation, keeps blood sugar levels steady and can even help battle viruses. I’ve also included black pepper, which contains piperine. In addition to a slew of other health benefits, piperine makes the Curcumin in turmeric easier for the body to absorb (and therefore benefit from).

- It’s entirely sugar-free. The less sugar in everyone’s diet, the better. But if you’re purposely looking to limit or avoid sugar, be sure to add this to your meal plan.

- It can easily be made grain-free, by swapping the oats for cauliflower rice.

As always with my recipes, this dish packs a lot of punch from a health perspective using very basic ingredients.

But you can take things even further by adding things like hemp seeds, additional spices, more fresh herbs, or anything else you choose. But again, even the most basic version of this dish is incredibly good for you!

Check out the full recipe below. I hope you enjoy it as much as I do!

Savory oats with zucchini, pepper and fresh herbs

Prep Time: 5 minutes | Cook Time: 7 minutes | Yields: 2 servings

Ingredients

• 1/2 cup bell peppers, finely chopped

• 1/2 cup zucchini, finely chopped

• 1/4 tsp ground turmeric

• 1/4 tsp salt

• 1 tbsp plant-based cheese (shredded or cream cheese works best)

• 1 tbsp kalamata olives, sliced

• 2 cups vegetable broth or unsweetened plant-based milk

• 1 cup oats

• 2 tbsp fresh basil (fresh dill works well too if you don’t have basil on hand)

• Handful of spinach, chopped

• Pinch of crushed black pepper

Directions:

1. Add small splash of broth or milk to medium size pot, followed by onion and sauté over medium heat until onions begin to sweat.

2. Add another small splash of broth or milk to the pot, then add peppers, zucchini, olives, salt and turmeric. Stir until veggies are evenly coated in spices, and cook for another 3 minutes. Add cream cheese and mix well. 

3. Next, add oats and remaining broth. Increase to high heat and bring to a boil, then reduce to low-medium heat and cook until you reach your desired consistency and vegetables are tender. Stir in spinach and mix until wilted (about 2 minutes).

4. Transfer to bowl, top with fresh herbs, black pepper and additional salt, to taste. Serve warm. 

*To batch cook, increase the amount of liquid (broth or milk) you’re using and store in the fridge for no longer than a few days. To reheat, transfer to a small sized sauce pan and cook on low.

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