Spiced Pumpkin Steel-Cut Oatmeal
Inspired by techniques from NYT Cooking.
Warming pumpkin pie spices permeate creamy steel-cut oats in this harvest-ready porridge, finished with optional apple and sauce for brightness.
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Method
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Why it's healthy
- Total fat: 18.5 % of energy (limit ≤ 30%)
- Saturated fat: 7.9 % of energy (limit < 10%)
- Free sugars: 9.8 % of energy (limit < 10%)
- Salt: 0.96 g (limit ≤ 1.7 g)
- Fibre or fruit & veg: 6.7 g fibre / 66 g veg (limit ≥ 4.1 g fibre or 80 g fruit & veg)
Per serving, worked out from the nutrition table against our WHO-based rule. Not endorsed by WHO.
Equipment
- large saucepan with lid
- wooden spoon
- measuring jug
- chopping board
- knife
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 331 kcal |
| Protein | 12.5 g |
| Carbohydrate | 56.9 g |
| of which sugars | 23.8 g |
| of which free sugars | 8.1 g |
| Fat | 6.8 g |
| of which saturates | 2.9 g |
| Fibre | 6.7 g |
| Salt | 0.96 g |
Protein per 100 kcal
3.8 g High Protein needs ≥ 10 g
Calculated from USDA FoodData Central ingredient values
Metric · 6 servings
Porridge
- ¼ tsp ground allspice
- ¼ tsp ground nutmeg
- ½ tsp ground cinnamon
- 1 pinch ground ginger
- 50 g light brown sugar
- 245 g tinned pumpkin purée
- 1.08 l semi-skimmed milk or water
- 265 g steel-cut oats
- 4.5 g fine sea salt or table salt about ¾ tsp
To serve
- 120 g apple sauce, warmed (optional)
- 1 eating apple, chopped (optional)
- 1
Toast spices. In a large saucepan over low heat toast ¼ tsp allspice, ¼ tsp nutmeg, ½ tsp cinnamon and a pinch of ginger about 2 min, stirring, until fragrant.
- 2
Add pumpkin. Stir in 50 g light brown sugar, then 245 g tinned pumpkin purée.
- 3
Liquid. Add 1080 ml semi-skimmed milk or water and raise the heat to bring to a simmer.
- 4
Oats. Stir in 265 g steel-cut oats and simmer over medium heat 25-30 min, stirring often, until tender but not mushy.
- 5
Finish. Stir in ¾ tsp salt, then ladle into bowls and top each with a spoonful of warmed apple sauce (optional) and chopped eating apple (optional).
Storage
Serve warm; leftovers keep in the fridge for 2 days and reheat gently over low heat or in the microwave with a splash of milk or water. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
