Ingredients for 4 servings of oat, apple and hazelnut soup

• 150 g whole oats
• 3 cups of water
• 2 apples
• 1 large onion
• 50 g shelled, untoasted hazelnuts (net weight)
• 2 tablespoons of extra virgin olive oil
• 1 pinch of cinnamon
• 1 pinch of nutmeg
• 1 sprig of rosemary
• salt and black pepper.

Preparation of the oat, apple and hazelnut soup

Soak the oats in cold water overnight. Rinse and drain them thoroughly. Slice the onion and place it in a heavy-bottomed stainless steel or earthenware pot, together with 1 tablespoon of oil, the cinnamon, the nutmeg, the rosemary and the pepper. Turn on the heat and warm through, stirring, for 1 minute. Add the oats, cover with cold water, stir and bring to the boil.

Reduce the heat, cover and cook for half an hour (or 15 minutes in a pressure cooker). Add the peeled and diced apples. If the soup is too thick, add a little more water. Boil for a further 5 minutes. Turn off the heat, adjust the seasoning with salt and serve. Dress in the bowl with the roughly chopped hazelnuts and a drizzle of extra virgin olive oil.

Variations on the oat soup

Instead of rosemary, you can use marjoram or sage. The extra virgin olive oil can be replaced with cold-pressed sesame oil.

Oat soup: calories

The calorie content of oats is roughly comparable to that of other cereals: 100 g of oats provide approximately 380 calories. Oats consist mainly of carbohydrates, which make up around 66% of their weight.

Even though oats are made up mostly of carbohydrates, they are in fact the cereal with the highest protein content of all: proteins account for around 17% of the weight, while fats, which make up around 7%, have a positive effect on reducing total cholesterol, as they are omega-6 polyunsaturated fats.

Exceptionally rich in anti-cholesterol active compounds and beneficial fats, oats are perfect for keeping blood fats in check, but they also help to combat constipation as they are high in fibre, and have a good diuretic effect.

Rich in minerals: phosphorus, magnesium, manganese, copper, iron and zinc, as well as vitamins such as B1 and B5, oats are perfect for the winter season, and make a fine start to a creative cuisine menu full of unusual flavour combinations.