Recipes by Alexandra Babcock, MPH, RDN, DipACLM and Chantal Singer, RDN
- 1 cup steel cut or whole, rolled oats
- 2 cups water
- ½ cup button mushrooms, chopped
- ½ yellow onion, diced
- 1 TBSP nutritional yeast
- 1 cup kale, chopped
- 1 cup low sodium white beans, rinsed
- ¼ cup walnuts, chopped
- 2 tsp garlic powder
- 1 tsp chili flakes
- Begin by laying out all ingredients and kitchen equipment.
- Place oatmeal in a saucepan with water. Store to combine. Place on medium high heat for 5-20 minutes according to directions for oats selected. TIP: Rolled oats take less time, while steel cut is a more whole, food version of the oat plant and takes longer to cook. You can prepare oats in bulk and store in the fridge for 3-5 days.
- Dice onion and chop mushrooms and kale. Chop walnuts, if purchased whole. Set aside on plate or cutting board.
- In a medium sized sauté pan, add 1-2 TBSP of water. Add onions and mushrooms to pan and cook until onions are glossy.
- Add nutritional yeast, garlic, and chili flakes and cook for another minute.
- Add the rinsed beans and kale. Fold to combine, Careful as the beans are soft and may mush. Cook until beans are warm and kale wilted, approximately 2 minutes.
- Serve ½ cup portion of cooked oatmeal in a bowl. Top with 1-1.5cup portion of vegetable mixture.
- Finally, top with chopped walnuts and enjoy!
Chef tip: If you enjoy more spice, serve with a low-sodium hot sauce of your choice.
Low sodium hot sauce brands: Trader Joe’s No Salt Added Chili Pepper Sauce, Doc’s Salt Free New Orleans Hot Sauce or Tabasco Original OR add more crushed red pepper flakes for more heat.