Oat groats

Oat groats are whole oat kernels with the inedible outer husk removed; the bran, germ and inner grain remain. They are less processed and take longer to cook than rolled oats.

Rinse them, then simmer in about three parts water to one part groats, covered, for 45–60 minutes until chewy and tender. Drain any excess water; soaking overnight can shorten the cooking time.

No, but soaking them overnight in plenty of water softens the kernels and usually reduces simmering time. Drain and rinse before cooking in fresh water.

Serve cooked groats as a chewy alternative to rice or barley in salads, soups and grain bowls. They also work well with roasted vegetables, herbs, mushrooms or a savoury dressing.

Keep uncooked groats in an airtight container in a cool, dry cupboard, away from heat and strong-smelling foods. Refrigerate cooked groats promptly in a covered container and use within a few days.

Yes. Add rinsed groats and roughly three parts water to one part groats, then use the brown-rice or grain setting; check for tenderness and add a little water or cooking time if needed.

Per 100 g, oat groats have 11 g of fibre, compared with 12 g in rolled oats, while rolled oats provide 369 kcal against 351 kcal in oat groats. Both are oat foods; groats are whole kernels, while rolled oats are steamed and flattened.

A 100 g portion provides 16 g of protein. For a meal, cooked groats are easy to pair with beans, yoghurt, eggs or nuts for additional protein.