Oatmeal with Tempeh and Mushrooms
Oatmeal with Tempeh and mushrooms - Pithy vegetarian meal
Healthy, because
Even smarter
Nutritional values
Due to the bitter substances found in dandelion, the herb has a draining effect and promotes digestion. In addition, the work of the gall bladder and liver is stimulated. Sprouts are small bombs of vital substances. They provide lots of vitamins and minerals and thus give your meals an easy nutritional kick.
You can replace the Gouda with other cheeses, such as Parmesan or Cheddar. When the season for fresh dandelions is over, you can use lamb's lettuce, baby spinach or baby chard instead.
(Percentage of daily recommendation)
| Calorie | 447 cal. | (21 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.4 g | (38 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 3.7 mg | (31 %) | ||
| Vitamin K | 43.1 μg | (72 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 194 μg | (65 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 59.9 μg | (133 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 829 mg | (21 %) | ||
| Calcium | 352 mg | (35 %) | ||
| Magnesium | 257 mg | (86 %) | ||
| Iron | 7.5 mg | (50 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 5.7 mg | (71 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 183 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 1 ¾ ozs onions (1 small)
- 2 ¾ ozs Gouda
- 4 Tbsps olive oil
- 5 ozs steel cut Oats
- 3 ½ ozs Soy milk
- 1 tsp Soy flour
- 1 tsp salt
- 1 tsp peppers
- 1 generous pinch ground paprika
- ½ tsp herbes de Provence
- 9 ozs mixed Mushrooms (button, porcini, portobello)
- 2 ozs Dandelion greens (alternative: chard)
- 10 ozs Tempeh (fermented soybeans)
- 1 Tbsp soy sauce
- 1 oz Sprout
Preparation steps
Peel and finely chop the onion. Finely grate the cheese. Heat 1 tablespoon of oil in a frying pan. Sauté onion in it for 2 minutes over medium heat. Add oat flakes and fry lightly for 3-4 minutes until fragrant, turning repeatedly so they don't burn.
Put everything in a bowl and mix with cheese, soy drink and soy flour. Season with salt, bell pepper, paprika and herbs and let swell for 10 minutes.
Meanwhile, clean mushrooms and cut into slices. Clean dandelion, wash, spin dry and cut into strips. Cut tempeh into slices and coat with soy sauce and 1 tablespoon oil.
Place oatmeal mixture in a hot skillet and sauté over medium heat for 5-8 minutes, turning and crumbling constantly, until mixture is relatively dry and crumbly.
In a 2nd pan, heat remaining oil. Fry tempeh in it for 4 minutes on both sides over medium heat. Add mushrooms and dandelion and fry for another 4 minutes. Season with salt and pepper.
Spread oatmeal on plates, put tempeh, mushrooms and dandelion on top. Wash sprouts thoroughly and place decoratively on the plates.
