Oat gruel soup

Oat gruel soup with very fine instant oats, water, sea salt and grated organic apple – mild, warm and simple for slower moments.

At a glance

• Serves 2
• Prep time: 2 min
• Cooking time: 15 min
• Total time: 17 min
• Calories: 150 kcal per serving
• Protein: 5 g
• Fat: 3 g
• Carbs: 28 g

Ingredients

• 400ml still water (no milk!)
• 1 tiny pinch of fine sea salt
• 40g very fine instant oats
• 1 tsp grated organic apple (without the skin)

Method

You’ll need: saucepan · mixing bowl · grater · wooden spoon · whisk

1. Put the instant oats in a cold pan and carefully whisk in the water.
2. Warm the mixture slowly over a medium heat until it comes together and turns slightly cloudy.
3. Then simmer gently over a low heat for 8–10 min, stirring regularly so the gruel stays fine and even.
4. Stir in the sea salt shortly before the end. Only fold in the grated organic apple if it agrees with you.
5. Take the gruel off the heat and leave it to rest for a moment so it cools a little.
6. Spoon into a shallow bowl and serve lukewarm.

Good to know

Sometimes something really simple just hits the spot. This oat gruel soup is mild, warm and pleasantly understated.

Swaps

Grated organic apple → stewed pear (often a little milder and soft) | Water → mild vegetable stock without added sugar (more flavour) | Instant oats → fine millet flakes (gluten-free if labelled as such) | Sea salt → a small piece of mashed banana (milder sweetness without refined sugar)

Allergens

Contains gluten (oats) unless the oats are labelled gluten-free; with coeliac disease, only use oats labelled gluten-free. For children and in pregnancy, it's a simple everyday dish; with a sensitive stomach, try the apple carefully.

Frequently asked questions

What kind of fibre is in oats?

Oats contain soluble and insoluble fibre, especially beta-glucans. The soluble fibre in particular gives the soup its typical smooth texture.

What minerals does the oat gruel soup provide?

The main contribution comes from the oats, especially manganese, magnesium, phosphorus and some iron. The exact amount depends on the quality of the flakes and the processing.

Why grated apple?

Apple contains pectin, a soluble fibre, and many people find it mild when grated. How well it suits you individually varies a lot, though.

Is oat gruel always suitable with a sensitive stomach?

Gently cooked oats have a soft, even texture. With a very sensitive gut or intolerances, though, it's still worth watching carefully how you react.

Does a pinch of sea salt provide special minerals?

Fine sea salt mainly contains sodium chloride. Traces of other minerals are possible, but usually only in very small amounts that matter little nutritionally.

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