Oat Soup with Seeds

Ingredients

• 1 piece Onion (peeled and finely chopped)
• 120 g Oat flakes (plain)
• 2 L Water (boiling water)
• 2 tbsp Extra virgin olive oil (for finishing)
• 1 tsp Salt (fine salt)
• 0.5 tsp Ground black pepper (to taste)
• 1 tsp Ground cumin (preferably freshly ground)
• 1 tsp Organic thyme (dried or fresh)
• 1 pinch Fenugreek seeds (about 0.5 g)
• 1 tsp Cress seeds (habarchad) (about 5 g)
• 1 tbsp Sesame seeds (about 10 g)
• 1 tbsp Flax seeds (about 10 g)
• 250 ml Whole milk (one glass, to add at the end of cooking)
• 4 pieces Pitted dates (for serving)
• 1 piece Hard-boiled egg (optional, peeled and sliced)

Instructions

1. Prepare the ingredients

   Finely chop the onion, measure the oat flakes, seeds, salt, pepper, cumin and thyme. Reserve the cumin and thyme for the end.

   Time: PT5M

2. Heat the water and add the base ingredients

   In a pot, pour 2 L of boiling water, add the oat flakes, chopped onion, salt, pepper, fenugreek, cress, sesame and flax seeds. Bring to a medium heat and stir.

   Time: PT2M

   Temperature: moyen

3. Cooking the soup

   Simmer for 15‑20 minutes. Stir after 5‑7 minutes, cover again and continue cooking until the flakes are tender and the soup is creamy.

   Time: PT20M

   Temperature: moyen

4. Add the milk and bring to a boil

   Pour the whole milk into the soup, stir and let boil for 1‑2 minutes to achieve a velvety texture.

   Time: PT2M

   Temperature: moyen

5. Incorporate the final spices and olive oil

   Turn off the heat, add ground cumin, thyme, and olive oil. Mix well.

   Time: PT1M

6. Serve

   Pour the soup into bowls, accompany with pitted dates and sliced hard‑boiled egg. Sprinkle with a little extra salt and cumin if desired.

   Time: PT1M

Nutrition Facts

Calories

284

Protein

9 g

Carbohydrates

28 g

Fat

8 g

Fiber

4 g

Ingredient Substitutions

• Instead of Onion: shallot
• Instead of Oat flakes: oat flour, oat groats
• Instead of Extra virgin olive oil: canola oil
• Instead of Whole milk: almond milk, soy milk

Equipment Needed

• Pot
• Chef's knife
• Cutting board
• Wooden spoon
• Soup bowl (for serving)
• Measuring cup
• Measuring spoons (tsp, tbsp)

Critical Steps — Do Not Skip

• Leave the lid slightly ajar during the first boil to prevent overflow
• Add the milk at the end of cooking to achieve a creamy texture
• Incorporate the cumin, thyme and olive oil off the heat to preserve aromas

Chef Tips from the Video

• Lightly toast the sesame and flax seeds before adding to intensify their flavor
• Use vegetable broth instead of part of the water for more aromatic depth

Troubleshooting

Storage

Refrigerator: Store the soup in an airtight container, 3‑4 days in the refrigerator.

Freezer: Can be frozen for up to 1 month; thaw then reheat adding a little water or milk.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the base (flakes, seeds, water) ahead of time and keep it refrigerated
• Add the milk, spices and olive oil just before serving for optimal texture