Whole oat groats and vegetable stew
Ingredients (serves 2)
  • 90 g whole oat groats
  • 1 L water or vegetable stock
  • ½ green pepper
  • ½ onion
  • ½ courgette
  • 100 g cauliflower
  • 85 g green beans
  • Cumin
  • Paprika
  • Extra virgin olive oil
  • Salt (skip in case of hypertension or fluid retention)
  • Black pepper
  • 1. Peel and chop the onion very finely.
  • 2. Wash the courgette and green pepper and cut them into squares.
  • 3. Wash and cut the beans and cauliflower into 1-inch pieces approximately.
  • 4. Sauté the pepper and courgette in a pan with ol-ive oil.
  • 5. Add the onion and lower the heat. Cook at low heat until soft, add the water or stock, and boil for two minutes
  • 6. Add the oats. Stir and add salt, pepper, cumin and paprika.
  • 7. After thirty minutes of cooking, add the cauliflow-er. Add more water or stock if the stew is drying out.
  • 8. Cook for twenty to thirty more minutes at low heat, when the oat groats are fully cooked, re-move from heat and serve.


Substitute oat groats for brown rice, quinoa, barley, etc., considering that cooking time will depend on the cereal used.