Whole Hulled Oat Congee

Why people make this congee

As a food-therapy adviser for a soup kitchen, I got to taste-test a congee made from whole hulled oat grains, and I was won over. These grains are thick and satisfyingly chewy — lovely whether you cook them into a sweet congee or simmer them in stock with meat and vegetables. Oats are wonderfully nutritious and rich in dietary fibre, especially beta-glucan, a soluble fibre that is associated with supporting healthy cholesterol and balanced blood lipids. Whole oat grains are a better choice than many packaged oat flakes, which are often loaded with added sugar or additives that can pile on calories and make blood-sugar balance harder.

Method

1. The night before, soak about 30 g of whole hulled oats in clean water — full soaking is the key step, letting the hard grains absorb water so they cook up tender and the cooking time is shorter.
2. The next day, put the soaked oats into a rice cooker and add about 5 times their volume of stock.
3. Optionally add lean meat or vegetables to taste.
4. Press the congee setting and cook.
5. When done, switch off and let it rest, covered, for another 15–20 minutes for an even smoother, more fragrant result before serving.

Nourilo’s Tips

Because whole oat grains are hard, do not skip the overnight soak — full hydration is what makes the congee tender and savoury, and it shortens cooking time too. Whole oat grains are a better choice than many packaged oat flakes, which can carry a lot of added sugar or additives.