Oat Groat Pilaf with Wild Mushrooms

 They have a wonderful texture! Dennis Wilkinson

Oat groats also have a wonderful texture!
Dennis Wilkinson

Have you ever eaten oat groats? You’re not alone if you’re wondering what they are. Oat groats are the whole grain product before it is flaked or rolled to become oat flakes or meal. You can use it as you would use barley or rice in a savoury pilaf or with vegetables in a cold summer salad.

Consider that the more processed or finer your oats are, the higher their glycemic index, or the faster they’re digested and incorporated into the bloodstream as sugar. Instant oatmeal – the fastest to prepare and the quickest into the bloodstream are followed next by quick oats. Rolled oats or large flaked oats are a better choice when looking for an oat cereal producing a slower rise in blood sugar readings.

Oat groats are even better. As they take longer to cook, you can cook larger amounts and freeze them in labelled containers.

They are comfort food at its best. Look for them in a natural food store.

Oat Groat Pilaf with Wild Mushrooms

Serves 4-6

3 1/2 cups (875 mL) homemade or low sodium chicken or vegetable broth
1 cup (250 mL) oat groats, rinsed
2 tsp (10 mL) extra virgin olive oil
1 cup (250 mL) chopped onions
4 cups (1 L) sliced mushrooms
1/2 cup (125 mL) red wine
Salt and freshly ground pepper
2 tbsp (25 mL) chopped fresh parsley

Bring broth to a boil in a medium-sized saucepan. Stir in groats; return to a boil. Reduce heat, cover and simmer for 55 – 60 minutes. Allow to stand for 10 minutes.

Meanwhile heat oil in large skillet over medium heat; add onions and sauté for 5 minutes. Add mushrooms; and continue to cook, another 10 minutes. Add wine and cook until almost evaporated, about 3-4 minutes. Top groats with mushroom mixture. Season to taste with salt and pepper. Garnish with chopped parsley and serve immediately.

Per serving nutritional information:
Calories: 167
Protein: 8 grams
Fat: 4 grams
Saturated Fat: 1 gram
Carbohydrate: 24 grams
Dietary Fibre: 4 grams
Sodium: 160 milligrams

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Categories: Recipes

Author:Rosie Schwartz

Rosie Schwartz is a Toronto-based consulting dietitian and writer.

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2 Comments on “Oat Groat Pilaf with Wild Mushrooms”

  1. F. Sanders
    January 16, 2015 at 5:21 am #

    Have used Carnuba Nuda-whole oat groats that don’t get mushy with cooking-in cholent. Looks like orzo after cooking all of those hours. Tastes great.

    • January 16, 2015 at 8:06 am #

      Oat groats in cholent sounds delicious! It makes sense but I had never thought of it. I will definitely give it a try! Thanks!

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