Vergeet de pastasalades uit de supermarkt waar je om 14.00 uur al naar het koekblik grijpt. Deze salade is gebaseerd op havergranen—de minst bewerkte vorm van dit graan die er bestaat. Granen behouden hun vezelmatrix volledig intact, wat zorgt voor een langdurige energieafgifte. In combinatie met kleurrijke mediterrane groenten is dit "echt eten" waar je goed voor moet kauwen en dat echt vullend is. Geen industriële vulstoffen—gewoon een stevige, voedingsrijke kom die je energie geeft.
Oat Groat Mediterranean Salad
Rated 5.0 stars by 1 users
Category
lunch
Cuisine
International
Servings
4
Prep Time
30 minutes
Upgrade your lunch with our Mediterranean Oat Groat Salad, a vibrant showcase of texture and nutritional density. Unlike "quick" processed grains, whole oat groats provide a satisfying, nutty chew that supports gut health and keeps you full for longer. This Non-UPF recipe is the perfect way to use your clean-label pantry staples—combining hearty grains with the bold flavours of sun-dried tomatoes, olives, and fresh herbs.
It’s a fresh, honest meal that proves healthy eating doesn’t have to be "beige" or complicated. Just simple, wholefood ingredients working together to provide sustained energy without the industrial fillers.
Author:
Rebecca
Ingredients
- 200 g oat groats (uncooked)
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720 ml water or vegetable broth
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150 g cherry tomatoes, halved
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150 g small cucumber, diced
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30 g red onion, finely chopped
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10 g fresh mint, chopped
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15 g fresh parsley, chopped
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30–45 g fresh lemon juice (approx. 1 medium lemon)
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30 g extra virgin olive oil
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5 g garlic, finely minced or grated (1 clove)
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1 g ground cumin
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Salt and pepper to taste
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80–100 g pomegranate seeds (fresh or packaged)
Directions
- 1. Rinse oat groats well. Combine with water or broth in a pot. Bring to a boil, then simmer covered for 30 minutes, until tender but chewy. Drain excess liquid. Let cool.
- 2. Whisk lemon juice, olive oil, garlic, cumin, salt, and pepper in a small bowl.
- 3. In a large bowl, combine cooled oat groats, tomatoes, cucumber, red onion, mint, parsley, and pomegranate seeds.
- 4. Pour dressing over the salad. Toss to coat evenly. Adjust seasoning with salt and lemon juice if needed.
- 5. Chill for 30 minutes for flavours to develop, or serve immediately.
