Fermented Irish Superfood Porridge – Sowans (Súghan)
We were inspired to try some traditional Irish recipes for St Patrick’s Day and came across this fermented oats recipe we knew we had to try! Long before potatoes arrived in Ireland, oats and barley were the backbone of our diet. Sowans (Súghan in Irish) was a staple in ancient Ireland—a naturally fermented oat drink or porridge that was both gut-friendly and deeply nourishing. Traditionally, it was made by soaking oat husks in water for days, then straining and fermenting the liquid into a tangy, probiotic-rich drink.We’ve made a modern take that keeps the essence of fermentation alive but makes it easy enough for a busy kitchen. Think of it as an Irish-inspired overnight oats—creamy, slightly tangy, and packed with gut-loving goodness. We’ve paired it with stewed apples and rhubarb, a nod to classic Irish flavours, for a beautifully balanced bowl.
Takes 1 day
Serves 3
Ingredients
For the Fermented Overnight Oats (Sowans/Soghans)
- 200 g 1 cup oat groats (or 200g / 1 cup steel-cut oats for a softer texture)
- 500 ml 2 cups oat milk (unsweetened)
- 1 tablespoon plant-based yogurt with live cultures or 1 teaspoon apple cider vinegar
- 1 tablespoon maple syrup optional, for slight sweetness
- ½ teaspoon sea salt
For the Stewed Apples & Rhubarb
- 1 apple peeled and diced
- 120 g ¾ cup rhubarb, chopped
- 1 tablespoon maple syrup or date syrup
- ½ teaspoon cinnamon
- 60 ml ¼ cup water
Toppings (Optional)
- Chopped toasted hazelnuts or walnuts
- A drizzle of oat cream or coconut yogurt
- A pinch of nutmeg or cardamom
Instructions
Step 1: Ferment the Oats (Traditional Sowans/Soghans Method)
- Prepare the oats: Rinse 200g (1 cup) oat groats or steel-cut oats well. Place them in a large ceramic bowl or glass jar. Pour in 500ml (2 cups) oat milk and stir in 1 tablespoon plant-based yogurt (or 1 teaspoon apple cider vinegar) and ½ teaspoon sea salt.
- Ferment overnight: Cover with a clean cloth and leave at room temperature (18–22°C / 64–72°F) for at least 8–12 hours, or up to 24 hours for a stronger tangy flavour. The mixture will thicken slightly and develop a mild sourdough-like taste. Stir before serving.
Step 2: Make the Stewed Apples & Rhubarb (Modern Irish Twist)
- Combine ingredients: In a small pot, combine 1 peeled and diced apple, 120g (¾ cup) chopped rhubarb, 1 tablespoon maple syrup or date syrup, ½ teaspoon cinnamon, and 60ml (¼ cup) water.
- Simmer until soft: Cook over low heat for 10–15 minutes, stirring occasionally, until the mixture is soft and jammy.
- Cool slightly: Remove from heat and allow to cool before serving.
Step 3: Assemble the Dish
- Serve the oats: Spoon the fermented overnight oats (Sowans/Soghans) into a serving bowl or jar.
- Top with fruit: Add the stewed apples and rhubarb on top.
- Add crunch: Sprinkle with toasted hazelnuts or walnuts if desired.
- Drizzle with cream: Pour over oat cream or coconut yogurt for extra creaminess.
- Enjoy: Serve chilled or warm.
