If you’re looking for a complete summer dish, I recommend this oat, chickpea, and vegetable salad with green beans, cherry tomatoes, zucchini, cabbage.
I’ve talked about oats often and not just the classic oat flakes, but whole oats.
Oat sativa, one of the cereals I absolutely love for the energy it gives me. Oats, despite having a glycemic index between 55 and 69, help to control blood sugar. This is due to the fibers, especially beta-glucans. These beta-glucans are soluble fibers that form a viscous gel in the intestine, slowing gastric emptying and sugar absorption, helping to reduce blood sugar spikes.
It is a cereal rich in minerals, such as potassium, calcium, phosphorus, and iron in addition to vitamins B, C, and E.
Hulled oats need to be washed thoroughly, soaked overnight, and then cooked under pressure for 20 minutes or 40 minutes in boiling water. Whole oats, on the other hand, need to be soaked for 24 hours and then require approximately 60 minutes of cooking (30 under pressure).
Oat flakes become much more digestible if cooked for five minutes.
How to use oats in the kitchen? Besides making porridge with oat flakes, you can also use them in soups. Grains in salads, patties, or soups.
- Difficulty: Very Easy
- Cost: Very Cheap
- Preparation time: 5 Minutes
- Portions: 4 people
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Spring, Summer
Ingredients for Oat, Chickpea, and Vegetable Salad
I only dress with oil, salt, and lemon, but of course, if you prefer other seasonings or soy sauce, it’s at your discretion.
- 3/4 cup oats (hulled)
- 1 cup cooked chickpeas, boiled
- 10 cherry tomatoes
- 1/2 cabbage
- 2 zucchini
- 3.5 oz green beans (steamed)
- 1 sprig red basil
- 1 pinch sea salt
- 2 tbsp extra virgin olive oil
- 1 lemon (juice and zest)
Tools
I use this pressure cooker for oats and other grains, but of course, you can cook them with regular pots or absorption in clay pots.
- 1 Pressure Cooker
- 1 Mandoline
Steps for Oat, Chickpea, and Vegetable Salad
Soak the oats overnight or at least for a few hours with a piece of kombu seaweed or a pinch of lemon juice.
In the morning, rinse, pour into a pressure cooker, cover with water, close, and with high heat bring to pressure until you hear the whistle.
Lower the heat and cook for 20 minutes. If cooking in a regular pot, the oats will cook in 40 minutes, but check by tasting. Set the cooked oats aside.
I don’t salt during cooking, but if you prefer, add a pinch of salt.
Meanwhile, wash, trim, and steam the green beans for 15/20 minutes, checking the cooking, and set aside.
Drain and rinse the chickpeas well, grate the raw zucchini, and slice the cabbage with a mandoline. Wash and dice the cherry tomatoes.
Compose the dish with oats, chickpeas, cabbage, zucchini, green beans, and cherry tomatoes.
Dress with an emulsion of oil, salt, lemon, chop the basil and add, and finally grate the lemon zest. Mix well and serve.
Advice and Storage
Of course, depending on the season, the vegetables will change. In winter, with a full range of cabbage, in summer with peppers, and in autumn even with sweet potato grated raw.
You can also grate a bit of fresh ginger to add more flavor, and instead of basil, use thyme and marjoram.
If you want a protein salad, add some marinated tofu or glazed tofu.
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