Free Healthy Recipe - Hi-Fibre Oat Salad

Dairy free, Low GI, Low sugar, Wheat Free

This is good - it looks lovely and is delicious on it's own, used to stuff capsicum or mushrooms and makes a great base for meat or fish.

Ingredients
1 cup groats
1 cup pepitas
½ cup wakame
1 tbsp lime juice, freshly squeezed
1 tbsp olive oil
½ tsp sesame oil
1 bunch coriander, chopped
½ cup chick peas, cooked
black pepper cracked
2 red chillies finely chopped and seeded
3 cups water
Method

Soak the groats overnight in 3 cups of water.

Rinse the soaked groats thoroughly before adding to a pan with 3 cups of fresh water. Season with a pinch of sea salt. Bring the water to the boil then reduce to simmer and cook for 35 minutes or until the grain is tender but still retains it shape. Once cooked rinse with cold water and drain thoroughly.

Dry roast the pepitas and wakame in a frying pan until the seeds turn pale brown and the wakame becomes crisp. Set aside to cool.

Mix into the grain the seeds, wakame, coriander, chick peas and chilli.

Mix the oils and lime together and stir through the grain mixture.

Makes 4 servings

Scale recipe to serves

Prep Time: overnight
Cooking Time: 45 mins
Ready in: 45 mins


Suitable for:
Dinner, Lunch, Salad, Side Dish
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Nutritional Information - Per Serve
Kj 1912 kj
Calories 457 kcal
Fat 25.4 g
Saturated Fat 3.3 g
Total Carbohydrate 37.9 g
Total Protein 16.8 g
Fibre 10.4 g


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