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  1. Recipe

Spiced Pumpkin Oatmeal

4 servings

Source: The Get Healthy, Go Vegan Cookbook by Neal Barnard, MD, and Robyn Webb

Serve this warm breakfast staple with nondairy milk. For a special treat, try pumpkin spice flavored soy milk.

About the Recipe

274 Calories · 6.5 g Protein · 8.2 g Fiber
Breakfast

Oats are rich in soluble fiber, which can help lower your cholesterol.

Ingredients

Makes 4 Servings


  • rolled oats (2 c (162 g))
  • water (4 c (950 mL))
  • raisins (1/3 c (53 g))
  • dried cranberries (1/4 c (40 g))
  • canned pumpkin (1 c (240 mL))
  • agave nectar (2 tbsp (30 mL))
  • ground cinnamon (4 tsp (20 mL))
  • ground nutmeg (1/2 tsp (2.5 mL))
  • ground ginger (1/2 tsp (2.5 mL))
  • vanilla extract (1/2 tsp (2.5 mL))

Directions

  1. Combine all ingredients in saucepan. Cook over medium heat until liquid is mostly absorbed, stirring occasionally.



Nutrition Facts

Per serving

Calories: 274
Fat: 3.1 g
     Saturated Fat: 0.6 g
     Calories from fat: 9.6%
Cholesterol: 0 mg
Protein: 6.5 g
Carbohydrate: 58.4 g
Sugar: 20.7
Fiber: 8.2 g
Sodium: 28 mg
Calcium: 105 mg
Iron: 3.6 mg
Vitamin C: 3 mg
Beta-Carotene: 4,254 mcg 
Vitamin E: 1 mg

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