Mixed Salad with Oats, Radicchio and Avocado

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Mixed Salad with Oats, Radicchio and Avocado
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
283
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie283 cal.(13 %)
Protein7 g(7 %)
Fat19 g(16 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage6.3 g(21 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.6 μg(3 %)
Vitamin E2.8 mg(23 %)
Vitamin K86.6 μg(144 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.2 mg(14 %)
Folate58 μg(19 %)
Pantothenic acid1.1 mg(18 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C21 mg(22 %)
Potassium650 mg(16 %)
Calcium61 mg(6 %)
Magnesium66 mg(22 %)
Iron3 mg(20 %)
Iodine8 μg(4 %)
Zinc1.8 mg(23 %)
Saturated fatty acids3.2 g
Uric acid59 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
125 grams Oats
300 milliliters water
1 tsp salt
3 Tbsps lemon juice
freshly ground pepper
2 tsps chopped thyme
4 Tbsps olive oil
1 shallot
125 grams finely chopped button Mushroom
50 grams shredded Radicchio
1 Avocado
1 bunch Arugula
How healthy are the main ingredients?
OatsArugulaRadicchioolive oilthymesalt

Preparation steps

1.

For the salad: Combine the oats and water in a pot on the stove. Cover and simmer until cooked, about 35-40 minutes. Season with salt at the end of the cooking time. Remove from heat and allow to sit for 15 minutes. Pour into a colander and rinse with cold water.

Peel and finely chop the shallots.

2.

For the dressing: In a bowl, whisk the lemon juice with 2 tablespoons water, thyme, olive oil and chopped shallots. Season with salt and pepper to taste.

For the salad: In a bowl, stir the oats with the mushrooms, radicchio and dressing until thoroughly combined. Allow to sit for 30 minutes. 

3.

For serving: Cut the avocado in half lengthwise, remove flesh and dice. Rinse the arugula and shake dry. Stir half the avocado into the oat mixture. Fold the remaining half into the arugula. 

Arrange the arugula in bowls and top with the oat mixture. Season with salt and pepper to taste. Garnish with extra arugula.

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