Savory Stir-Fried Steel Cut Oats: A Vegan and Gluten-Free Delight
Looking for a quick, easy, and incredibly satisfying meal that’s both vegan and gluten-free? Look no further! These stir-fried steel cut oats with vegetables are a game-changer. By soaking the oats ahead of time, you can have a delicious and nutritious dish ready in minutes. Get ready to convert from rice to oats!
While I often explore grain-free recipes, I still appreciate the goodness of whole grains, especially in their unprocessed form. And when it comes to grains, oats hold a special place in my heart. Perhaps it’s the nod to my Irish and Scottish ancestry, or maybe it’s simply because they’re so delicious, filling, and incredibly versatile.
Why You’ll Love These Savory Stir-Fried Steel Cut Oats
I realized it had been too long since I shared a steel cut oats recipe, especially considering how often I enjoy them! Stir-frying is one of my favorite and easiest ways to prepare them. The secret? Soak the oats, drain them, and then stir-fry for just 5 to 7 minutes. The resulting taste and texture are remarkably similar to brown rice, but with a delightful nutty flavor and absolutely no stickiness.
This simple Asian-inspired stir-fried oats recipe is a fantastic alternative to rice. It’s packed with nutrients, fiber, and satisfying flavors, making it a perfect choice for a healthy breakfast, lunch, or dinner.
The Secret: Soaking the Oats Ahead of Time
While this recipe is incredibly quick and easy, it does require a little advance planning to soak the oats. The preparation is minimal – it takes literally one minute! Simply place 1 cup of dry steel cut oats in a medium bowl and cover them with water, ensuring there’s about 1 inch of water above the oats.
Let the oats soak for 4 to 12 hours. I recommend using a fine mesh sieve rather than a colander to drain them, as some oats may escape through the larger holes of the latter. We don’t want any oats going to waste! 🙂
After soaking, the oats will more than double in volume, resulting in approximately 2 and 1/4 cups. You can store the drained oats in an airtight container in the refrigerator for up to 48 hours before using.
Choosing Your Vegetables
When you’re ready to cook, you’ll need around 3+ cups of chopped vegetables. I used 6 ounces of mushrooms (quartered or halved, depending on size), 1 cup of peeled and diced carrots, 1/2 of a large red bell pepper, and 1 and 1/2 cups of sugar snap peas (halved crosswise). Feel free to mix and match your favorite vegetables!
For aromatics, you’ll need 1 tablespoon of minced fresh ginger, 2 cloves of minced garlic, and 2 green onions, sliced. The white parts of the green onions are cooked with the ginger and garlic, while the green parts are stirred in at the end for a burst of freshness.
The Stir-Fry Process: Cooking the Vegetables
Now, let’s get cooking! Heat 2 teaspoons of toasted sesame oil (the dark, fragrant variety – or, alternatively, use water or vegetable broth) in a large skillet over medium-high heat.
Add any of the vegetables that take longer to cook, such as carrots or broccoli. Cook and stir them for about 3 minutes. Then, add the minced ginger, garlic, and the white parts of the green onions. Continue to cook and stir for another minute until fragrant.
Add the remaining teaspoon of oil (or water/broth) to the pan, along with the remaining vegetables. Give everything a quick stir to coat the vegetables with the oil, and cook for just 1 minute.
Bringing it All Together: Adding the Oats
Next, add the drained oats, 2/3 cup of water, and 2 tablespoons of soy sauce (or more/less to taste) to the skillet. This is where the magic happens!
Soy-Free Options: Delicious Alternatives to Soy Sauce
If you prefer to avoid soy, there are several excellent alternatives available.
The first option is coconut aminos, a coconut-based soy sauce alternative. Popular brands include Coconut Secret and Thrive Market.
While coconut aminos may be harder to find in conventional grocery stores (except in the health food section), you can easily find them online or at natural food stores.
Another fantastic option is soy-free “soy sauce” made from seaweed, such as the Ocean’s Halo brand.
I discovered this gem in Wal-Mart of all places! It’s surprisingly delicious and seems more readily available, at least in my area. Plus, it’s reasonably priced, making it an accessible option for everyone.
Final Touches: Cooking the Oats to Perfection
But let’s get back to the oats! Cook and stir the oats and vegetables for 5 to 7 minutes, or until the water is absorbed, the vegetables are crisp-tender, and the oats are plump. The oats should have a consistency similar to cooked brown rice – perfectly chewy and delicious.
As you cook and stir, be sure to scrape up the bottom of the pan using a metal spatula. This is where all the “fried” goodness accumulates, adding an extra layer of flavor to the dish.
Serving Suggestions: The Perfect Finishing Touch
Just before serving, stir in the green parts of the green onions for a pop of color and fresh flavor. I also love to add a drizzle of sriracha for a touch of heat, but that’s entirely up to you!
Leftovers are absolutely scrumptious, but they rarely last long. You might want to consider making a double batch! 🙂
Enjoy your delicious and healthy stir-fried steel cut oats!
Related Recipes: Explore More Delicious Oat Dishes
- Baked Pumpkin Steel Cut Oats {vegan, gluten-free}
- No-Cook, Overnight Steel Cut Oats
- Steel Cut Oats Pilaf {4 ingredients, vegan, gluten-free}
- Baked Chickpea Flour Eggplant Fries {Grain-Free, Vegan}
- Kale, Tofu, and Soba Noodle Stir-Fry {vegan + gluten-free}
5.0 from 8 votes
Stir-Fried Steel Cut Oats {vegan, gluten-free}
Ingredients
- 1 cup (176g) dry steel cut oats
- 3 teaspoons (15 mL) toasted sesame oil, divided OR water
- 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, and bell pepper)
- 2/3 cup (150 mL) water
- 2 tablespoons (30 mL) soy sauce (see notes for soy-free alternatives)
- Optional: sriracha or other hot sauce
Instructions
- Place the oats in a medium bowl. Fill the bowl with water, enough to cover oats by 1 inch (2.5 cm). Soak for at least 4 hours or overnight. Drain the oats through a mesh sieve.
- Heat 2 teaspoons (10 mL) of the sesame oil (OR water) in a large skillet over medium-high heat. Add any of the vegetables that are very hard (I added the carrots); cook and stir for 3 minutes. Add the ginger, garlic, and the white parts of the green onions; cook and stir 1 minute longer.
- Add the remaining teaspoon (5 mL) oil (OR water) to pan along with the remaining vegetables; cook and stir for 1 minute to coat.
- Add the drained oats, 2/3 cup water, and soy sauce to the skillet. Cook and stir, scraping up bits from the bottom of the pan, for 5 to 7 minutes until the water is absorbed, the vegetables are crisp-tender, and the oats are plump. (The oats should have a consistency similar to cooked brown rice.)
- Stir in the green parts of the green onions and serve (with optional hot sauce).
Notes
Nutrition
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