Oat groats are cleaned, toasted, hulled whole oats. Because they are minimally processed, they retain much of their nutritious bran, germ and endosperm. Steel-cut oats are whole groats that are cut into two or three pieces. If you can't find oat groats, substitute wheat berries, whole spelt, brown rice or any whole grain, cooking according to package directions.
- Portion size 6 servings
- Credits : Canadian Living Magazine: March 2012
- 1 cup oat groats
- 1 cup drained rinsed canned black bean
- 1 cup halved cherry tomatoes
- 1 jalapeño pepper seeded and finely chopped
- 2 tablespoons finely chopped red onions
- 1/2 avocado pitted, peeled and diced
- 1 tablespoon choppedf fresh cilantro
- 3 tablespoons vegetable oil
- 1 teaspoon grated lime zest
- 3 tablespoons lime juice
- 1 tablespoon liquid honey
- 1/4 teaspoon chili powder
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
MethodIn large saucepan, bring 2 cups water to boil; add groats. Reduce heat and simmer, uncovered and stirring occasionally, until tender and no water remains, about 45 minutes.
Drain and rinse under cold water; drain again.
Honey-Lime Vinaigrette: Meanwhile, whisk together oil, lime zest, lime juice, honey, chili powder, salt and pepper.
In large bowl, combine groats, black beans, tomatoes, jalapeño pepper and onion. Add vinaigrette and toss to coat. Cover and refrigerate for 1 hour. (Make-ahead: Refrigerate in airtight container for up to 24 hours.)
To serve, stir in avocado and sprinkle with cilantro.
Nutritional facts Per serving: about
- Fibre 6 g
- Sodium 205 mg
- Sugars 5 g
- Protein 7 g
- Calories 241.0
- Total fat 11 g
- Potassium 368 mg
- Cholesterol 0 mg
- Saturated fat 1 g
- Total carbohydrate 30 g
- Iron 14.0
- Folate 17.0
- Calcium 3.0
- Vitamin A 3.0
- Vitamin C 17.0