Steel cut oats are the perfect, nutritious backdrop for a healthy, hearty combo of tofu, spinach, tomatoes, and mushrooms. You can serve this vegan, gluten-free Savory Oatmeal with Spinach, Mushrooms, and Tofu up for a satisfying breakfast or any meal, really. All you have to do is cook up a pot of steel cut oats, and sauté this hearty mixture of nutritious ingredients for a completely fabulous breakfast that will pack in enough nutrition to last you for hours. Meal prep a few bowls in advance so you can pop them in the microwave to enjoy on busy mornings—or pack along in a mason jar or thermos to eat at work. You can even turn this meal into “breakfast for dinner”. It simply can’t be beat!
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Savory Oatmeal with Spinach, Mushrooms, and Tofu
(10 votes, average: 4.70 out of 5)
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4.7 from 10 reviews
- Author: The Plant-Powered Dietitian
-
Total Time: 27 minutes -
Yield: 4 servings - Diet: Vegan
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Description
Turn to this easy yummy recipe for Savory Oatmeal with Spinach, Mushrooms, and Tofu to provide a healthy, nutrient-rich, plant-based, gluten-free breakfast.
Ingredients
- 1 cup steel cut oats, uncooked
- 3 cups water
- 1 tablespoon extra virgin olive oil
- ½ red onion, diced
- 2 cloves garlic, minced
- 1 (14-ounce) package of extra firm tofu, drained or pressed (learn how here)
- 1 cup sliced mushrooms
- ½ teaspoon black pepper
- Pinch salt
- 2 teaspoons dried basil
- 2 tablespoons sun-dried tomatoes
- 1 bunch fresh spinach, chopped
- 1 tablespoon red wine vinegar
- Warm plant-based milk, plain, unsweetened, as desired
Instructions
- Bring water to a boil in a small pot and add oats. Cook for about 20-25 minutes, according to package directions, to desired texture.
- Meanwhile, heat olive oil in a large skillet or sauté pan. Add red onions, garlic, and tofu and sauté for 4 minutes. Add mushrooms, black pepper, salt, dried basil, and sun-dried tomatoes and sauté for an additional 4 minutes.
- Add chopped spinach and vinegar and sauté for 2 minutes, until wilted but bright green.
- Divide oatmeal among 4 bowls.
- Top each bowl with spinach tofu mixture. Serve with warm plant-based milk, as desired
Notes
*To press tofu, use a tofu press; or wrap tofu in paper towels and place between two plates with something heavy pressing on the top plate for 15 minutes, draining away liquid.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
Category: Breakfast
Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 357
- Sugar: 4 g
- Sodium: 231 mg
- Fat: 13 g
- Saturated Fat: 2 g
- Carbohydrates: 40 g
- Fiber: 10 g
- Protein: 26 g
Keywords: savory oatmeal, vegan breakfast, vegan breakfast ideas, healthy vegan breakfast, vegan oatmeal, are oats gluten free, steel cut oats recipe
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For other vegan oatmeal recipes, check out some of my favorites:
Strawberry Banana Coconut Baked Oatmeal
Carrot Cake Overnight Oats
Mulberry Hazelnut Oats with Molasses
Pumpkin Overnight Oats
Healthy Trail Mix Homemade Oatmeal
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