Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Breakfasts > Oatmeal with Berries and Seeds

Savory Mediterranean Oatmeal with Spinach, Feta, and Sun-Dried Tomatoes

Embrace a savory twist on traditional oatmeal with this Mediterranean-inspired breakfast. This recipe features the goodness of oats combined with the vibrant flavors of spinach, feta cheese, and sun-dried tomatoes for a hearty and satisfying meal.

Prep Time
5 minutes
Cook Time
7-10 minutes
Servings
1
Ingredients
  • 1/2 cup Rolled Oats
  • 1 cup Vegetable Broth or Water
  • 1 cup Fresh Spinach
  • 2 tablespoons Sun-Dried Tomatoes
  • 2 tablespoons Feta Cheese
  • 1 teaspoon Olive Oil
  • 1/2 clove Garlic
  • 1/4 teaspoon Dried Oregano
  • To taste Salt and Pepper

Sautéing the Aromatics

Heat olive oil in a small saucepan over medium heat. Add the minced garlic and sauté for about 30 seconds, until fragrant. Be careful not to burn the garlic.

Cooking the Oatmeal

Add the vegetable broth (or water) and rolled oats to the saucepan. Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until the oats are cooked to your desired consistency. Stir occasionally.

Adding Spinach and Sun-Dried Tomatoes

Stir in the chopped spinach and sun-dried tomatoes during the last 2 minutes of cooking. Cook until the spinach wilts.

Seasoning and Finishing

Season with dried oregano, salt, and pepper to taste. Remove from heat and stir in the crumbled feta cheese.

Serving Suggestions

Serve immediately. Garnish with a drizzle of olive oil or a sprinkle of fresh herbs, if desired. This savory oatmeal is a delicious and satisfying breakfast or light lunch.

Nutrition Facts Estimated per 100g of product

Note: These values are approximate and can vary based on specific ingredients and portion sizes.

  • Calories: 100-130
  • Protein: 5-7g
  • Fat: 3-5g
  • Carbohydrates: 15-18g
  • Fiber: 3-4g

Other Important Considerations for Nutrition

  • Spinach: Provides vitamins, minerals, and antioxidants. Ensure it's fresh and thoroughly washed.
  • Sun-Dried Tomatoes: Choose oil-packed sun-dried tomatoes for added flavor and moisture. Drain off excess oil before using.
  • Feta Cheese: A good source of calcium and protein. Opt for reduced-fat feta to lower the calorie content.
  • Sodium Content: Be mindful of the sodium content, especially if using store-bought vegetable broth. Use low-sodium broth or adjust the amount of added salt accordingly.

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FAQ

  • Can I use quick-cooking oats?

    Yes, you can use quick-cooking oats, but reduce the cooking time to 2-3 minutes.
  • Can I add other vegetables?

    Absolutely! Feel free to add other vegetables such as mushrooms, bell peppers, or zucchini.
  • Can I make this recipe vegan?

    Yes, you can make this recipe vegan by omitting the feta cheese or substituting it with a plant-based feta alternative.