Esqueça as saladas de massa de supermercado que o deixam a ir atrás do pote de bolachas às 14h. Esta receita é feita à base de grãos de aveia — a versão mais integral e menos processada deste cereal. Os grãos mantêm a sua matriz de fibra totalmente intacta, proporcionando uma fonte de energia de libertação lenta. Combinados com legumes mediterrânicos vibrantes, são "comida de verdade", que exige uma mastigação adequada e proporciona uma verdadeira sensação de saciedade. Sem enchimentos industriais — apenas uma tigela substancial e densa em nutrientes que o mantém com energia.
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)
-
720 ml water or vegetable broth
-
150 g cherry tomatoes, halved
-
150 g small cucumber, diced
-
30 g red onion, finely chopped
-
10 g fresh mint, chopped
-
15 g fresh parsley, chopped
-
30–45 g fresh lemon juice (approx. 1 medium lemon)
-
30 g extra virgin olive oil
-
5 g garlic, finely minced or grated (1 clove)
-
1 g ground cumin
-
Salt and pepper to taste
-
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.
