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Carrot Spinach Oat Groats

Prep Time: 15 minutes         Cook Time: 25 minutes          Makes: 8 servings


  • 2 tablespoons olive oil
  • 1 small onion, fine chopped
  • 1 cup mushrooms, sliced
  • 2 carrots, peeled and diced
  • 3 cloves garlic, minced (if tolerated)
  • 1 teaspoon fresh thyme
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 cup butternut squash
  • 1 cup oat groats, ground in coffee or spice grinder
  • 3 cups vegetable broth
  • 2 cups stemless baby spinach


  1. Heat 1 tablespoon oil in large stockpot over medium heat. Add onion, garlic, and mushrooms. Cook until soft, ~2-3 minutes. Remove from pot and transfer to a vented high-speed blender (or keep in pot and use an immersion blender). Puree mixture. Set aside.
  2. Heat remaining oil in stockpot. Add carrots and squash. Cook for 2 minutes. Add thyme, salt, and pepper, stirring for ~30 seconds. Add oat groats and stir for ~30 seconds. Add broth. Cover and bring to a boil. Reduce heat and simmer for 25 minutes or until groats are tender. If liquid is cooking off too quickly and the groats are not yet tender, add ½-1 cup water, cover, and return to simmer.
  3. Once groats are tender, add spinach. Cover and remove from heat. Let sit for 5 minutes, then stir wilted spinach and onion mushroom garlic puree into groats and serve.

IBD-AID Phase I, II, and III (as tolerated)

Recipe Credit: Rene Maserati