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Vegan porridge is a simple yet delicious dish – much more than just oats boiled with water or plant-based milk. While oats are the most popular type of grain used in porridge, they are not the only option. Rice, cornmeal and barley are also widely used in porridge recipes across the world, making it truly an international dish! Whether you like sweet or savory flavors, there’s a porridge to suit everyone’s taste. Try tossing together some cooked rice with steamed spinach, garlic and vegan cheese for a scrumptious savory porridge or add mashed banana, blueberries and almond slivers to softened oats for a hearty and healthy breakfast. Mushrooms, sesame oil, sesame seeds, scallions, and soy sauce: This combination is loaded with umami! When the congee is almost done cooking, saute shiitake mushrooms in a bit of oil with fresh ginger and garlic. Drizzle with toasted sesame oil and soy sauce to taste—a little will go a long way! Then put a lid on the pot and let your oatmeal swell for about 5 minutes until it reaches the desired creamy consistency. Step 3: Garnish and serve Give your morning porridge oats a flavorful twist by adding a dash of aromatic spices like cinnamon, nutmeg, or allspice. Or add fresh herbs such as mint and basil to make your oatmeal burst with flavor. Sweeteners In the past, porridge was considered rather as a flavorless and boring breakfast and therefore served only rarely. However, this changed at some point – so porridge is now a very popular, tasty, healthy, versatile and most importantly simple trend breakfast that everyone can make! What is the Origin of Porridge?
Made from ground oats and typically served as a breakfast dish, oatmeal has been a popular breakfast food for centuries. From plain rolled oats to steel cut oats, flavored varieties like apple cinnamon and even overnight oats that you can make ahead – the options for enjoying oatmeal are endless. For a delicious and healthy start to your morning, why not add some fresh berries, slices of banana, diced apple segments, chopped dates or spoonfuls of raisins on top of your porridge oats? Nuts and Seeds I’ve found this is an epic combination if it’s that ‘time of the month’ and you’re craving something sweet, warming and chocolatey. It totally hits the spot!In addition, porridge oats are a good source of soluble fiber. Soluble fiber may help you control your blood sugar levels. A study found that if you eat 6 grams of soluble fiber per day, it may help lower your cholesterol and triglyceride levels. It may also limit the amount of energy you absorb from your food, making it easier to maintain a healthy weight. (11)
However, if you do decide to use plant-based milk instead of water for your porridge, you will get the extra nutrition such as calcium and protein that plant-based milk contains. (2) They make a great combination with porridge when you need a creamier consistency or an extra flavour punch. Calories in Porridge Made With WaterProtein powder: Use your favorite protein powder. I like vanilla whey protein powder, but you can use any flavor that you like. YES, as an oatmeal cereal, porridge is a great healthy vegan option and meets the nutrition requirements suggested by many health organisations, including the NHS, British Heart Foundation and FDA. It is a good source of fiber, protein, and minerals such as iron and magnesium, and is linked to a number of health benefits including heart health and weight control. (9,10) Plant milk: use your fave dairy-free milk such as almond, oat, soy, rice, cashew or coconut milk. By the way, porridge can also be cooked in water only. For more flavor and richness, you can add some nut butter. If using canned full-fat coconut milk, I recommend to thin it with water as in my semolina porridge recipe.
Porridge oats are a blank canvas that you can fill with all sorts of vegan toppings to create your own perfect breakfast. Get creative and try different combinations until you find the one that best suits you! Can You Freeze Porridge? From Mexican champurrado made with masa harina to Carribbean red beans and rice porridge for dinner, there are endless ways to enjoy porridge. And, as is the case with many plant-based foods, porridge is also a great source of nutrients and is often touted for its health benefits, including improvements in digestion, cardiovascular health, blood sugar regulation, and more. (1) Vegan porridge becomes so much more delectable and nutritionally valuable when you add a bunch of vegan toppings that provide unique flavor, texture, and nourishment. To get you started, here are just some of the delicious toppings you can add: Fresh or Dried Fruit Very similar to the Overnight Oats is the popular Bircher Muesli. In both recipes, the oatmeal is soaked overnight, however, the difference is that Bircher Muesli always contains freshly grated apples and ground almonds or hazelnuts. 5 Minute Microwave Porridge For the purpose of the article we’ll mainly be focusing on porridge oats but take a look at this table to get an idea of all the different types of grains and porridge dishes that are prepared around the world – all of which are vegan or can easily be adapted to a vegan diet.Oats, like other grains, contain an inhibitor of essential mineral absorption – phytic acid. However, soaking oats reduces the amount of this acid and increases the availability of iron and zinc for your body. (14) Improved Flavor That said, if you are the type of vegan purely focusing on your health and dietary needs and less concerned about animal exploitation, you might find it acceptable to consume porridge and oatmeal cereals with minute traces of animal ingredients in them. However, if you are an ethical vegan you will disagree on the basis that any amount of animal derivative stems from animal exploitation and actively avoid these ingredients. Vitamin D3 However, raw vegans should be aware that many oats are processed with heat, which can destroy some of their nutrients. In addition, some raw vegans object to the use of heat in processed oats. For this reason, it is best to opt for whole oat groats whenever possible and make sure to eat a varied and balanced diet containing lots of raw fruits and vegetables.
Where vegans have to be mindful is around the processing of the oats. For example, many manufacturers include non vegan ingredients during the processing of porridge oats into instant porridge. We’ll discuss this further on in the post. Types of OatsOats can be transformed into a healthy and delicious non-dairy milk substitute with just water, blending, and straining. Granola For allergens, including cereals containing gluten, see ingredients in bold. May also contain nuts and other gluten sources.
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