Creamy Oat and Vegetable Soup

Who knew oat soup was a thing?! Oats make a lovely, creamy and thick soup. This is one of my favourite healthy recipes, which I heavily relied on while healing my immune system issues. To save time (and create a creamier soup), you can let the oats and vegetables soak in the water and cook it later, when you get home in the evening. If you are paleo-minded, skip the oats and add extra vegetables. If you have amine/histamine intolerance, add the cooked meat directly to your serving bowl, not the soup pot, so if there are leftovers they are meat-free to make this suitable for those on FID (Food Intolerance Diagnosis Program from the Eczema Detox).

Health benefits:

Brussels sprouts provide fantastic detoxifying and anti-inflammatory support. Interestingly, one of the ways in which Brussels sprouts provide this is through their omega 3 content (omega 3 is anti-inflammatory). About 1.5 cups of Brussels sprouts provides over 1 third of the daily recommended omega 3 intake.

Serves 2–3 (or one hungry adult),

Preparation time 10 minutes,

Cooking time 15 minutes


  • 1 cup rolled oats (or 1⁄2 cup if cooking for 1)

  • 10 cups filtered or spring water (5 cups if cooking for 1 person)

  • 1⁄4 leek

  • 4 small Brussels sprouts, stalk end trimmed (use 2 if cooking for one person)

  • 2 cups white cabbage, very finely sliced

  • 1⁄2 cup finely shredded red cabbage

  • 1⁄4 teaspoon quality sea salt (or to taste, but don’t overdo it!)

  • 2 large spring onions (shallots, scallions), finely chopped

Protein choices:

• 200 g (7 oz) organic/free range chicken tenderloins or thigh fillets, thinly chopped, or 180 g (6 oz) organic lean beef or chicken mince (150 g/5 oz if cooking for one person). If you are vegan opt for 1 cup of Roasted Black Beans (p. 131) instead of meat.


Bake the Roasted Black Beans now (if using the vegan option).

Place the oats and the water into a large pot and bring to the boil. You can partially cover the pot with a lid but it will boil over if fully covered.

Meanwhile, prepare the vegetables. Rinse the leek to remove any dirt from the layers, finely chop and add to the soup pot. Remove the outer leaves of the Brussels sprouts, as these look nice on the soup and you can add them for decoration when serving (refer to the image). Finely slice the remaining portion of Brussels sprouts and place into the soup pot. Place the white cabbage in the pot and cook for 10–15 minutes. If you prefer your red cabbage cooked, you can add it to the pot now, for the last few minutes of cooking; otherwise it will be added last.

Meanwhile heat a good non-stick frying pan or skillet on high heat and cook the meat (do not add oil, as the meat will self-oil the pan), sprinkle half the salt onto the meat to season it and cook thoroughly on all sides until browned.

Sprinkle the remaining salt into the soup pot and mix. Turn off the heat and stir in the spring onions. Ladle the soup into large soup bowls and top with meat (or black beans), Brussels sprout leaves and raw red cabbage. If using meat, after removing the meat from the frying pan you can make a gravy with the juices by turning up the heat and adding a ladleful (about 1/3 cup) of soup into the pan, then mix vigorously with a spatula. Top the soup with the gravy, as shown in the image.

Yummy x