Vietnamese · breakfast, lunch
Savoury Oat Congee with Soft Egg and Chilli Oil
Video by Cooking with Chef Tuan on YouTube · Open on YouTube
- Vegetarian
- Dairy-free
- Nut-free
Contains: Gluten, Egg, Sesame, Soy. Check labels on stock, sauces and spice mixes.
A warm, savoury change from sweet porridge: oats give about 8 g fibre, including beta-glucan, and the egg lifts the protein to around 19 g per bowl, with no added sugar.
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Ingredients 10
Method
Tap a time to watch that step in the video.
- Bring 2 cups water to the boil in a small pot with 1 tbsp mushroom powder to make a quick mushroom stock (or use 2 cups of any stock). 1:33
- Tip in the oats, stir once and, when it returns to the boil, turn off the heat. Skim off the foam if you like. 2:24
- Leave the oats to steep for 5–10 minutes, stirring once or twice, until thick and porridge-like. Use fewer oats for a soupier congee. 3:14
- Meanwhile poach or soft-boil an egg. Taste the congee and add salt only if needed.
- Spoon into a bowl, add a nest of fried garlic and spring onion, sit the egg on top and finish with coriander, tamari, sesame oil, chilli oil and pepper. 4:11
Tip. Mushroom powder is salty, so taste before adding salt; if you use chicken or other stock, season to taste. Add spinach or other greens to the pot for more vegetables.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 40%
- Protein 16%
- Fat 44%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 84% of the 48 g of net carbs come from the rolled oats. To cut carbs, try chia seeds, flaxseed or a nut-and-seed mix instead.
One serve has about 67% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High75%
1.2 g a serve, mostly from chilli oil (91%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High69%
38 µg a serve, mostly from rolled oats (54%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High30%
36 µg a serve, mostly from spring onion (35%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium High29%
123 mg a serve, mostly from rolled oats (79%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc High29%
3.2 mg a serve, mostly from rolled oats (78%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High25%
4.5 mg a serve, mostly from rolled oats (66%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 High23%
0.6 µg a serve, mostly from poached or soft-boiled egg (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High20%
3.1 mg a serve, mostly from chilli oil (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Folate Source14%
57 µg a serve, mostly from rolled oats (39%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 Source14%
0.2 mg a serve, mostly from fried garlic (39%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source12%
540 mg a serve, mostly from rolled oats (47%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source10%
91 µg a serve, mostly from poached or soft-boiled egg (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 3
Calcium8%
109 mg a serve, mostly from rolled oats (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D6%
1.1 µg a serve, mostly from poached or soft-boiled egg (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin C5%
4.7 mg a serve, mostly from fried garlic (53%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Cooking with Chef Tuan; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.