Vegetarian Protein Bowl with Oats and Fava Beans
Vegetarian Protein Bowl with Oats and Fava Beans - Colorful and healthy bowl rich in vital substances. Photo: Iris Lange-Fricke
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.
(Percentage of daily recommendation)
| Calorie | 548 cal. | (26 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 61 g | (41 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 15.4 g | (51 %) |
| Vitamin A | 2.8 mg | (350 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 68.1 μg | (114 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 155 μg | (52 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 23.1 μg | (51 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 1,554 mg | (39 %) | ||
| Calcium | 251 mg | (25 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 152 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 7 ozs Oats
- ½ bunch mint
- 1 lemon
- 10 ozs Greek yogurt
- 22 ozs carrots
- 4 Tbsps olive oil
- salt
- 1 Tbsp honey
- 2 Tbsps black Sesame seeds
- 1 bunch Radish
- 4 ozs lamb's lettuce (mache)
- 1 bunch Cress
- 18 ozs Fava bean (frozen; thawed)
- peppers
- ½ bunch parsley
Preparation steps
Wash the oats and bring to the boil with twice the amount of water. Then let it simmer at low heat for 20 minutes.
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.
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.
Clean, wash and chop the radishes. Clean lamb's lettuce, wash and shake dry. Cut the cress from the bed.
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.
Drain the oats, season with salt and pepper and serve with lamb's lettuce, carrots, radishes, beans, mint yogurt and cress.
