Savory Oat Groats Bowl
Hearty, chewy whole oat groats form the base for this nourishing bowl, topped with sweet roasted root vegetables and a zesty, salt-free lemon-herb dressing. A wholesome and flavorful meal that's satisfyingly simple.
For 4 servings
4 steps. 50 minutes total.
- 1
Step 1
- a.Cook the oat groats
- b.In a medium saucepan, combine the rinsed oat groats and the no-salt-added vegetable broth.
- c.Bring to a boil over high heat, then reduce the heat to low, cover, and simmer.
- d.Cook for 45-50 minutes, or until the groats are tender and have absorbed most of the liquid. Let it stand, covered, for 5 minutes off the heat.
- 2
Step 2
- a.Roast the vegetables
- b.While the groats are cooking, preheat your oven to 400°F (200°C).
- c.On a large baking sheet, toss the diced carrots, parsnips, and red bell pepper with 2 tablespoons of olive oil.
- d.Sprinkle with garlic powder, onion powder, black pepper, and the 1/8 teaspoon of salt. Toss again to coat evenly.
- e.Spread the vegetables in a single layer and roast for 25-30 minutes, flipping halfway through, until tender and lightly caramelized.
- 3
Step 3
- a.Prepare the lemon-herb dressing
- b.In a small bowl, whisk together the remaining 1 tablespoon of olive oil, fresh lemon juice, and chopped parsley.
- c.Set aside until ready to serve.
- 4
Step 4
- a.Assemble and serve
- b.Divide the cooked oat groats among four bowls.
- c.Top each bowl with an equal portion of the roasted vegetables.
- d.Drizzle the lemon-herb dressing over everything and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra flavor, you can toast the dry oat groats in the saucepan for 2-3 minutes before adding the broth.
- 2Don't skip rinsing the oat groats; this removes any dust or debris.
- 3Feel free to use other low-potassium vegetables like cauliflower, cabbage, or zucchini for roasting.
- 4This recipe is great for meal prep. Store the cooked groats, roasted vegetables, and dressing in separate airtight containers in the refrigerator for up to 4 days.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked chickpeas or a handful of toasted, unsalted sunflower seeds to each bowl for a protein boost. Note: this will increase phosphorus and potassium levels.
quickQuick
To save time, use steel-cut oats instead of oat groats, which cook in about 20-25 minutes. The texture will be softer.
veganVegan
This recipe is already vegan. Ensure your vegetable broth is certified vegan if needed.
Why this is on our healthy list.
Rich in Fiber
Oat groats are an excellent source of dietary fiber, particularly beta-glucan, which supports digestive health and can help lower cholesterol.
Heart Healthy
This recipe is very low in sodium and saturated fat, which is beneficial for maintaining healthy blood pressure and cardiovascular health.
Sustained Energy
The complex carbohydrates from whole oats provide a slow and steady release of energy, keeping you full and energized for longer.
Vitamins and Antioxidants
The variety of roasted vegetables provides essential vitamins like Vitamin A and C, along with antioxidants that help protect your cells.
Frequently asked questions
Yes, it is very healthy. It's rich in fiber from whole oat groats and packed with vitamins and minerals from the roasted vegetables. This low-sodium version is particularly good for heart health and managing blood pressure.