Vegetable and Oat Mix to Replace Rice
A healthy, colorful, and flavorful recipe made with vegetables and oats, perfect as a substitute for rice at lunch or dinner.
Equipment
- pot
- skillet
- spoon
- strainer
- lid
Ingredients
- 1 chopped carrot
- water for cooking
- oil
- 1 chopped onion
- 2 cloves garlic, chopped
- 200 g chopped broccoli
- salt to taste
- black pepper to taste
- 1 large chopped tomato
- 1 can sweet corn
- rolled oats (thick flakes)
Instructions
- Cook the chopped carrot in water until al dente, then drain.
- In a skillet, heat oil and sauté the onion until golden.
- Add the garlic and sauté briefly.
- Add the broccoli, season with salt and pepper, and mix well.
- Add the chopped tomato, mix, cover, and cook on low heat for 5 minutes.
- Add the cooked carrot and sweet corn.
- Add the rolled oats and mix everything well.
- Cook for another 2 minutes, stir, and turn off the heat.
- Serve hot.
Video
Notes
Use rolled oats (thick flakes) for better texture. No need to add water, as the vegetables release enough moisture during cooking.
Nutrition
Calories: 220kcalCarbohydrates: 32gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 300mgPotassium: 500mgFiber: 6gSugar: 5gVitamin A: 6000IUVitamin C: 45mgCalcium: 60mgIron: 2mg
Did you like the recipe?Leave a comment
