Cooking whole oats in a pressure cooker is a quick way to enjoy this grain with its rich properties. An easy, light, and healthy method to cook hulled oats for lunch, pairing them with legumes and seasonal vegetables for a nutritious meal, or using cooked oats with fresh fruit and yogurt for a healthy and satisfying breakfast to give you the right energy for the day.
RECIPES with whole grains
- Difficulty: Easy
- Cost: Economical
- Rest time: 2 Hours
- Preparation time: 5 Minutes
- Portions: 4
- Cooking methods: Stovetop, Pressure Cooker
- Cuisine: Healthy
- Seasonality: All Seasons
- Energy 236.88 (Kcal)
- Carbohydrates 42.31 (g) of which sugars 0.62 (g)
- Proteins 8.22 (g)
- Fat 4.08 (g) of which saturated 0.69 (g)of which unsaturated 2.68 (g)
- Fibers 6.31 (g)
- Sodium 202.04 (mg)
Indicative values for a portion of 180 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Cooked Whole Oats
- 9 oz oats (hulled)
- 2 cups water (quantity for absorption cooking in a pressure cooker)
- to taste coarse salt (1 teaspoon)
Tools
- Saucepan with lid
In the La Classica 7-liter pressure cooker, I recommend cooking at most half a kilo of grains at a time.
With grains, it’s always better not to exceed half the filling capacity of the pressure cooker (outer line and groove on the pot’s surface), as they sometimes produce foam that can clog the steam release valve.
How to cook whole oats?
PREPARE THE OATS
Soaking hulled oats reduces its cooking time and makes it more digestible. Therefore, I recommend leaving it in plenty of water for at least 2 hours or even overnight. After soaking, rinse it.
How to boil whole oats?
Bring a pot of lightly salted water to a boil and add the rinsed oats. Reduce the heat and let it cook over medium-low heat until the grains become tender (cooking time can range from 30 to 60 minutes depending on the type of oats and the soaking duration). Stir occasionally during cooking, and if necessary, add hot water (if desired, it can be cooked by absorption). Once cooked, drain and serve as desired.
Pressure cooker method (for absorption)
Pour the oats (9 oz) and water (2 cups) into the pressure cooker, salt to taste.
Close the pressure cooker and turn on the heat underneath. When it starts whistling, lower the flame and continue cooking for another 15 minutes. Let the pressure cooker release pressure and open it only when the safety lock has dropped on its own, so that the absorption cooking of the grain will continue even after turning off the heat, and you will avoid being overwhelmed by steam.
Remove the oats from the pan and, if desired, season with a drizzle of extra virgin olive oil raw.
STORING cooked whole oats
After cooking, let the boiled oats cool at room temperature for a short while. Then store it in airtight containers in the refrigerator. Consume it within 4 days of cooking to ensure freshness and food safety.
Curiosities
How long should whole oats soak?
Soaking reduces cooking time and improves the texture of oats; for whole grains, this step is particularly important to remove the anti-nutrients in grains and thus make them more digestible.
Whole oats need a soaking time of 8-12 hours. This will allow the grains to absorb water, making them more tender and facilitating subsequent cooking.
Even hulled oats benefit from soaking, though it may require a bit less time than whole oats. Soaking for 2-4 hours or overnight will reduce its cooking time.
After soaking, rinse the oats and cook them with fresh water until the desired consistency is reached.How to eat cooked whole oats?
Cooked whole oats can be consumed in various ways depending on your tastes and preferences.
Classic breakfast: Serve the oats warm in a bowl and add toppings such as vegan honey, maple syrup, fresh fruit (or dried fruit) and nuts (like almonds, walnuts, or hazelnuts).
Savory porridge: Try making a savory porridge by adding salt and possibly aromatic herbs or cheese. You can finish it off with cooked vegetables, a poached egg, or slices of avocado.
Smoothie bowl: Cool the cooked oats and use them as a base for a smoothie bowl. Blend your favorite fruit and pour it over the oats, adding also mixed seeds (sunflower, sesame, pumpkin, shelled and ground hemp) or nuts for a crunchy texture.
Yogurt with oats: Mix the cooked oats with natural yogurt. Add fresh or dried fruit and a bit of syrup to sweeten.
Cold oats: After cooking, cool the oats in the refrigerator and enjoy by adding yogurt, fresh fruit, or nuts to enhance the flavor.
Energy bars or cookies: Use cooked oats to make energy bars or cookies. Add ingredients like nuts, various seeds, chocolate, or syrup (or honey) and bake in the oven.
Experiment with different combinations to find your preferred way to enjoy cooked whole oats.
