Golden Oats Medley Instead of Rice Noodles or Other Grains

Elevate your weeknight meals with this vibrant and nourishing Golden Oats Medley—a brilliant alternative to rice, noodles, or traditional grains. Featuring quick-cooking oats infused with fragrant garlic, turmeric, and soy sauce, this recipe transforms hearty oats into a savory sensation. Paired with a medley of tender-crisp vegetables like carrots, bell peppers, and zucchini, and finished with a splash of tangy lemon juice and fresh herbs, this dish comes together in just 30 minutes. Perfect for busy lifestyles, it’s a gluten-free, plant-based option that doesn’t skimp on flavor. Whether enjoyed as a light main or a creative side dish, this wholesome meal is sure to brighten up your table.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 2

Ingredients

• 1 cup Quick-cooking oats
• 2 cups Water or vegetable broth
• 2 tablespoons Olive oil
• 2 cloves Garlic, minced
• 1 small Yellow onion, finely chopped
• 1 medium Carrots, julienned
• 1 medium Bell pepper, thinly sliced
• 1 medium Zucchini, julienned
• 2 tablespoons Soy sauce or tamari
• 0.5 teaspoons Ground turmeric
• 0.25 teaspoons Ground black pepper
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh parsley or cilantro, chopped
• 1 tablespoon Toasted sesame seeds (optional)

Directions

Step 1

In a medium saucepan, bring the water or vegetable broth to a gentle boil.

Step 2

Add the quick-cooking oats and stir. Lower the heat to a simmer and cook for 3-5 minutes, stirring occasionally, until the oats have absorbed the liquid and reached a creamy consistency. Remove from heat and set aside.

Step 3

In a large skillet, heat the olive oil over medium heat.

Step 4

Add the minced garlic and chopped yellow onion. Sauté until fragrant and the onion turns translucent, about 3-4 minutes.

Step 5

Add the julienned carrots, bell pepper, and zucchini to the skillet. Sauté for 5-6 minutes, stirring occasionally, until the vegetables are tender-crisp.

Step 6

Stir in the cooked oats, soy sauce or tamari, ground turmeric, and black pepper. Mix until well combined and heated through.

Step 7

Remove the skillet from heat and stir in the lemon juice and fresh parsley or cilantro.

Step 8

Serve immediately, garnished with a sprinkle of toasted sesame seeds if desired. Enjoy your Golden Oats Medley!

Nutrition Facts

Serving size	(1022.0g)

Amount per serving	% Daily Value*
Calories	780.0

Total Fat 40.6g	0%
Saturated Fat 6.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3949.8mg	0%
Total Carbohydrate 91.0g	0%
Dietary Fiber 17.4g	0%
Total Sugars 17.7g
Protein 21.2g	0%

Vitamin D 0IU	0%
Calcium 235.9mg	0%
Iron 7.4mg	0%
Potassium 1666.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 44.9%

Protein: 10.4%

Carbs: 44.7%