A healthy side dish or a main meal salad for those who prefer to increase vegetarian foods in the daily diet
3 dl pinhead oats, cooked volume (about 1,5 dl uncooked)
2 dl legumes, cooked volume (about 1 dl uncooked)
1 dl dill, finely chopped
1 small red onion, finely chopped
1 avocado, chopped in centimetre cubes
Dressing for oats and legumes
2 tbsp. rapeseed oil
2 tbsp. apple cider vinegar
1 tsp. seasoned salt
2 ml dried chili flakes
Dressing as condiment to the dish
4 tbsp. rapeseed oil
4 tbsp. horseradish
Mix ingredients for the oat and legume dressing and let it soak for at least 1 hour or as long as legumes soak. Soak and boil legumes according to the instructions on package, or use ready-to-use legumes. Add pinhead oats to boiling water. (Use double amount of water). Strain off excess water. Mix cooked legumes and oats together with dressing while oats and legumes are still hot. Add red onion, dill and avocado when the salad has cooled down a bit. Mix rapeseed oil and horseradish in a small bowl, one for each serving. “Dilled oats” could be eaten lukewarm or cold as is or with some meat (chicken). Serves 4 as a side dish or 2 as a main dish
Oats are rich in dietary fibre, special the cholesterol lowering soluble fibre beta-glucan, and also rich in vitamins and minerals and unsaturated fatty acids. Oats are also rich in proteins but the quality is not good enough to meet the body’s need for growth, repair and maintenance of cells. The limiting amino acid is lysine.
Legumes are also rich in dietary fibre plus plant sterols, vitamins and minerals. Legumes are also rich in protein, but as in oats the quality is not enough to meet the body’s need for growth, repair and maintenance of cells. The missing amino acids in legumes are methionine and cysteine. But when you mix oats and legumes together, the amino acids complete each other and the protein quality increases and become a high quality protein food, just like eggs and meat.
Both pinhead oats and legumes have low glycaemic index (GI), means slowly releasing energy and slowly increase blood glucose levels. And when oats cool down, starch becomes resistant and behaves like dietary fibre and this is really nam-nam for gut bacteria. Both the amount of bacteria and the variation of strains increase. This may have implication for obesity and low-grade inflammation in the body which are risk factors for cardiovascular disease.
Rapeseed oil as the dressing and avocado adds unsaturated fatty acids to the dish. So, as a whole, this is a healthy and at the same times a delicious dish easy to cook!
Dr Med Sci Viola Adamsson, Bäckänge 4785 82393 Segersta, Sweden Tele +46702067732