Mediterranean Oatmeal With Honey Tahini and Figs

By Molly Cleary, MS, RD, CDN, CNSC
Updated September 17, 2019
mediterranean oatmeal

Molly Cleary

Total Time: 15 min
Prep Time: 10 min
Cook Time: 5 min
Servings: 2

Nutrition Highlights (per serving)

505 calories
16g fat
74g carbs
21g protein
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 505
% Daily Value*
Total Fat 16g 21%
Saturated Fat 4g 20%
Cholesterol 10mg 3%
Sodium 59mg 3%
Total Carbohydrate 74g 27%
Dietary Fiber 11g 39%
Total Sugars 38g  
Includes 9g Added Sugars 18%
Protein 21g  
Vitamin D 0mcg 0%
Calcium 252mg 19%
Iron 4mg 22%
Potassium 714mg 15%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Figs are a fruit native to the Middle East and western Asia. They look plain on the outside, but the inside is a gorgeous purple-pink color. They provide a nice sweetness to recipes with their natural sugar, but also provide about two grams fiber per fruit.

The sauce in this recipe is made with tahini, the ground sesame butter most commonly known for its use in hummus. It is rich in calcium, phosphorus, and iron. Although traditionally used in savory recipes, this recipe combines the tahini with honey and lemon juice, which pair nicely with sweet figs and oatmeal. 

Ingredients

  • 1 cup old fashioned oats
  • 6 medium-sized figs
  • 1 small container (about 7 ounces) low-fat plain Greek yogurt
  • ¼ teaspoon cinnamon
  • 2 tablespoons shelled pistachios
  • 2 tablespoons tahini
  • 1 tablespoon honey
  • 1 tablespoon lemon juice
  • ¼ teaspoon allspice

Preparation

  1. Cook your oats. Boil 2 cups of water. Stir in oats. Cook about 5 minutes over medium heat; stirring occasionally.

  2. Combine sauce ingredients in a small blender and blend until smooth.

  3. Chop figs into quarters.

  4. When the oats are finished cooking, mix in about half of the yogurt and all of the cinnamon.

  5. Separate oatmeal into two bowls. Top each with the rest of the yogurt, then figs and pistachios. Drizzle with honey tahini sauce.

Ingredient Variations and Substitutions

Figs are only in season during the late summer. If you cannot find figs at your local grocery store or farmer’s market, then blueberries or pomegranate would also work well in this recipe.

Cooking and Serving Tips

To save time in the morning, this recipe can also be made as “overnight oats.” Combine oats, half of the yogurt, cinnamon, 1 cup of unsweetened soy or almond milk, and 2 tablespoons chia seeds in a mason jar. Stir well and refrigerate overnight. Add the toppings in the morning.

Sauce can also be used as a topping for waffles/pancakes or blended with a little water for a sweet salad dressing.

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