If you’re looking for a one-dish summer meal, I recommend this oat, chickpea and vegetable salad made with summer vegetables like green beans, cherry tomatoes, zucchini and cabbage.
I’ve written often about oats, not only the classic rolled oats but also oat groats.
Avena sativa, one of the cereals I love most for the energy it gives me. Although oats have a glycemic index between 55 and 69, they help control blood sugar. This is due to their fiber content and especially the beta-glucans. Beta-glucans are soluble fibers that form a viscous gel in the intestine, slowing gastric emptying and the absorption of sugars, contributing to reducing glycemic spikes.
They are a mineral-rich cereal, containing potassium, calcium, phosphorus and iron as well as vitamins B, C and E.
Hulled oat groats should be washed thoroughly, soaked overnight and then cooked under pressure for 20 minutes or for 40 minutes in boiling water. Whole oats should be soaked for 24 hours and then require about 60 minutes of cooking (30 minutes under pressure).
Rolled oats, on the other hand, become much more digestible if cooked for five minutes.
How to use oats in the kitchen? Besides the classic porridge made with rolled oats, you can use the flakes in soups. The groats are great in salads, in patties, or added to soups.
- Difficulty: Very easy
- Cost: Very affordable
- Preparation time: 5 Minutes
- Cooking time: 35 Minutes
- Portions: 4 servings
- Cooking methods: Stovetop
- Cuisine: Healthy
- Seasonality: Spring, Summer
Ingredients – Oat, Chickpea and Vegetable Salad
I dress it only with oil, salt and lemon; of course, if you prefer other dressings or soy sauce that’s up to you.
- 3.5 oz hulled oat groats (hulled)
- 1 1/4 cups cooked chickpeas
- 10 cherry tomatoes
- 1/2 cabbage (half head)
- 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; of course you can also cook them in regular pots or by absorption in a clay pot.
- 1 Pressure cooker
- 1 Mandoline
Steps – 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 well, put in the pressure cooker, cover with water, close and over high heat bring to pressure until you hear the whistle.
Lower the heat and cook for 20 minutes. If you cook in a regular pot the oats take about 40 minutes, but check by tasting. Set the cooked oats aside.
I don’t add salt during cooking, but if you prefer you can add a pinch of salt.
Meanwhile, wash, trim and steam the green beans for 15–20 minutes checking for doneness, then set aside.
Drain and rinse the chickpeas very well, grate the zucchini raw, slice the cabbage with a mandoline. Wash and dice the cherry tomatoes.
Assemble on a plate: oats, chickpeas, cabbage, zucchini, green beans and cherry tomatoes.
Dress with an emulsion of oil, salt and lemon; chop the basil and add it, then grate a little lemon zest on top. Mix well and serve.
Tips and Storage
Of course the vegetables will change with the season: in winter use the whole range of cabbages, in summer peppers, in autumn you can also grate raw sweet potato.
You can also grate a little fresh ginger for extra flavor, and instead of basil use thyme or marjoram.
If you want a more protein-rich salad add some marinated tofu or glazed tofu.
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