Savoury Soaked Steel-Cut Oat Porridge

Savoury Soaked Steel-Cut Oat Porridge

Here is a way to add oats to your diet without increasing sugar intake.  Steel-cut oat is a low GI food giving a slow release of energy, keeping you fuller for longer!

Credits: Ceri, Zenxin master chef

Print the recipe! Savoury Soaked Steel-Cut Oat Porridge

Key facts

Preparation: 10 mins
Cooking time: 36 mins
Total: 46 mins
Serves: 4-6 people


  • 1 cup organic steel-cut oats (soaked overnight)
  • 1 cup filtered water
  • 100g organic carrots
  • 100g organic leek greens
  • 100g organic celery
  • 75g organic Lacinato kale
  • 20g Spanish organic cold-pressed extra virgin olive oil
  • 3 twists of natural sprouted seaweed
  • 1 tsp Himalayan rock salt
  • 1 litre of filtered water


  1. Soak the oats and filtered water together overnight.
  2. Slice the carrots, leeks, celery and kale and stir-fry for ~6 minutes in the olive oil. (For Thermomix users 98°C reverse speed 1.)
  3. Add in the soaked oats, seaweed, salt and water and cook for another 30 minutes.
Learn more about this recipe!

Introducing our steel cut oats

In Australia, oats are now grown in SW Western Australia and the hinterland from Adelaide to Sydney having been brought in by settlers from Scotland, Ireland and Scandinavia. They are a cold weather crop often used as a sweet breakfast meal hot or cold, topped with fruit, jams or honey to give a comforting start to the day.

Steel-cut oats are not pre-steamed. The whole grain is simply cut into 2-3 pieces with a sharp metal blade and is known as Irish oatmeal. Water can penetrate more easily in the cooking, so they cook faster than whole oat groats. Soaking them overnight speeds up cooking, but still gives you oats with a low GI of 42 as opposed to 66 for instant oatmeal. This gives sustained energy release throughout the day, soluble beta-glucan which helps lower LDL cholesterol, stabilized blood sugar and better digestive health.

Global diets are changing and there is an increased demand for healthy plant-based foods such as oats in SE Asia, India and China.

The ingredients!

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