Ensalada mediterránea de granos de avena enteros
By: Agi Kaja
Olvídate de las ensaladas de pasta del supermercado que te hacen buscar las galletas antes de las dos de la tarde. Esta está construida sobre granos de avena enteros, la versión más sin refinar del cereal disponible. Los granos conservan íntegra su matriz de fibra, proporcionando una fuente de energía de liberación lenta. Combinada con vibrantes verduras mediterráneas, es «comida real» que requiere masticar bien y aporta una satisfacción genuina. Sin rellenos industriales, solo un cuenco contundente y denso en nutrientes que te mantiene con energía.
Oat Groat Mediterranean Salad
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.
Ingredients
- 200 g oat groats (uncooked)
- 720 ml water or vegetable broth
- 150 g cherry tomatoes, halved
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150 g small cucumber, diced
- 30 g red onion, finely chopped
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10 g fresh mint, chopped
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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)
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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.
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