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Stir-Fried Steel Cut Oats (Vegan & Gluten-Free) Recipe

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3.8 from 3 reviews

A wholesome and flavorful vegan and gluten-free stir-fry featuring soaked steel cut oats combined with fresh vegetables, ginger, garlic, and sesame oil for a comforting and nutritious meal perfect for breakfast, lunch, or dinner.

Ingredients

Oats and Soaking

  • 1 cup (176 g) dry steel cut oats
  • Water (enough to cover oats by 1 inch / 2.5 cm for soaking)

Vegetables and Aromatics

  • 3 teaspoons (15 mL) toasted sesame oil, divided (or water for oil-free option)
  • 1 tablespoon (15 mL) minced fresh ginger root
  • 2 cloves garlic, minced
  • 2 green onions, thinly sliced (whites and greens separated)
  • 3 cups (750 mL) assorted chopped vegetables (carrots, mushrooms, sugar snap peas, bell pepper)

Liquids and Seasoning

  • 2/3 cup (150 mL) water
  • 2 tablespoons (30 mL) soy sauce (or soy-free alternatives)
  • Optional: sriracha or other hot sauce

Instructions

  1. Soak the Oats: Place the steel cut oats in a medium bowl and cover with water by about 1 inch (2.5 cm). Let soak for at least 4 hours or overnight to soften, then drain through a mesh sieve.
  2. Cook Hard Vegetables: Heat 2 teaspoons (10 mL) of toasted sesame oil or water in a large skillet over medium-high heat. Add the hardest vegetables first, such as carrots, and stir-fry for about 3 minutes to begin softening.
  3. Add Aromatics: Stir in the minced ginger, garlic, and the white parts of the green onions. Cook and stir for an additional 1 minute until fragrant.
  4. Add Remaining Vegetables: Add the remaining teaspoon (5 mL) of sesame oil or water along with the rest of the chopped vegetables to the skillet. Stir to coat the vegetables and cook for 1 minute.
  5. Cook Oats with Vegetables: Add the drained oats, 2/3 cup (150 mL) water, and soy sauce to the skillet. Cook, stirring frequently and scraping the bottom of the pan, for 5 to 7 minutes until the water is absorbed, the vegetables are crisp-tender, and the oats have a plump, cooked brown rice-like texture.
  6. Add Green Onions and Serve: Stir in the green parts of the green onions. Serve immediately, optionally adding sriracha or your favorite hot sauce for extra heat.

Notes

  • Soaking the steel cut oats softens them and significantly reduces cooking time.
  • You can substitute soy sauce with tamari or coconut aminos for a soy-free version.
  • Use water instead of oil for an oil-free version, but sesame oil adds a nice nutty flavor.
  • Adjust the amount of water to achieve your preferred oat texture.
  • Feel free to customize the vegetable mix based on what you have available.

Find it online: https://lauracooks.com/stir-fried-steel-cut-oats-vegan-and-gluten-free-recipe/