Protein-Packed Vegetarian Recipe

Oat and Fava Bean Bowl with Yogurt Mint Dressing

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Average: 4.8 (6 votes)
(6 votes)
Oat and Fava Bean Bowl with Yogurt Mint Dressing

Oat and Fava Bean Bowl with Yogurt Mint Dressing - Colourful and healthy: The Bowl, rich in vital substances, will keep you full for a really long time. Photo: Iris Lange-Fricke

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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
548
calories
Calories

Healthy, because

Even smarter

Nutritional values

Oats contain the soluble fiber beta-glucan, which can positively influence the blood lipid values. 

If you want, you can also replace the fava beans with peas or edamame - these also provide a lot of protein and fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie548 kcal(26 %)
Protein20 g(20 %)
Fat24 g(21 %)
Carbohydrates61 g(41 %)
Sugar added2 g(8 %)
Roughage15.4 g(51 %)
Vitamin A2.8 mg(350 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.2 mg(27 %)
Vitamin K68.1 μg(114 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.5 mg(45 %)
Niacin8.9 mg(74 %)
Vitamin B₆1.1 mg(79 %)
Folate155 μg(52 %)
Pantothenic acid1.6 mg(27 %)
Biotin23.1 μg(51 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C74 mg(78 %)
Potassium1,554 mg(39 %)
Calcium251 mg(25 %)
Magnesium163 mg(54 %)
Iron7.4 mg(49 %)
Iodine28 μg(14 %)
Zinc3.6 mg(45 %)
Saturated fatty acids7.2 g
Uric acid152 mg
Cholesterol28 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
7 ounces Oats
½ bunch mint
1 lemon
10 ounces Greek yogurt
22 ounces carrots
4 tablespoons olive oil
salt
1 tablespoon honey
2 tablespoons black Sesame seeds
1 bunch Radish
4 ounces lamb's lettuce (mache)
1 small box Cress
18 ounces Fava bean (frozen; thawed)
peppers
½ bunch parsley
How healthy are the main ingredients?
Oatsmintlemoncarrotolive oilsalt

Preparation steps

1.

Wash the oats and bring to the boil with twice the amount of water. Then let it simmer at low heat for 20 minutes.

2.

In the meantime, wash mint, shake dry, pluck leaves and chop coarsely. Rinse lemon, dry, and zest the peel; squeeze the juice. Mix lemon zest with yogurt and mint.

3.

Clean, peel and cut carrots into fine strips. Mix 2 tablespoons of oil, salt, 1 tablespoon of lemon juice, honey and sesame seeds to a dressing and mix with the carrot strips.

4.

Clean, wash and chop the radishes. Clean lamb's lettuce, wash and shake dry. Cut the cress from the bed.

5.

Cook the beans in plenty of boiling salted water for 3 minutes. Then drain, drain, press beans out the skins, salt and pepper. Wash parsley, shake dry, chop and mix with beans and remaining oil.

6.

Drain the oats, season with salt and pepper and serve with lamb's lettuce, carrots, radishes, beans, mint yogurt and cress.