Oatmeal is a nutritious and satisfying food, which is considered one of the cornerstones of a healthy diet. Thanks to its rich fiber content, it supports the digestive system and provides a feeling of satiety for a long time. The rice of oats, which are consumed as an alternative in lapa or as an alternative in pastry works, are especially grilled meat, chicken and so on. It can be tried as a different and healthy option. Let those who say that I can never give up the rice. Enjoy your meal!
1 cup of large gravitational oatmeal to pass with warm water to pass and soak for 10 minutes.
Chop the onion cube cubes. Finely chop the cloves of 1 clove of garlic. Peel the tomatoes and chop the cubes.
Divide the peppers into 2 and clean the seeds and chop them in the same size.
Heat the olive oil in a spreading saucepan. Sauté the peppers and then sauté the onions and garlic. Add 1 teaspoon of pepper and tomato paste and turn 1 round together.
Take the oats in the pot and blend them upside down with 1 pinch of salt. At this stage, add salt and spices, pre -soaked currencies and chopped tomatoes. Add 2 cups of hot water and set the lowest fever.
Take the water of oats and remove from the fire when the rice eye is eye. Let it cool before opening the lid. Blend your cooling rice.
Add finely chopped 1 pinch parsley and upside down and take it to the serving plate. If you wish to give shine, 1 teaspoon of extra virgin olive oil and serve with lemon slices. Enjoy your meal!
Menu Recommendation: Caramelized onion lentil soup, grilled chicken thigh, oatmeal pilaf with vegetables, banana chai pudding
Benefits of Ingredients in Oatmeal Pilaf With Vegetables
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Rolled Oats:
Oatmeal is a rich source of fiber, especially beta-glucan. This specific fiber helps lower bad cholesterol (LDL), stabilize blood sugar, and provide long-lasting satiety. It also supports the digestive system. Its flavor can be enhanced with various fruits, nuts, seeds, and cinnamon.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Tomato:
Tomato is a fruit rich in lycopene, a powerful antioxidant that supports heart health and helps protect skin cells against UV damage. With Vitamin C, it boosts immunity, while potassium contributes to blood pressure regulation. Lycopene absorption is enhanced, especially when consumed with olive oil. It is an indispensable ingredient for basil, garlic, mozzarella, and various salad and pasta dishes.
Red Capia Pepper:
Red bell pepper is a powerful antioxidant and an excellent source of Vitamin C, far exceeding oranges. It supports skin health by contributing to collagen production and contains beneficial lutein and zeaxanthin for eye health. Its high fiber content aids digestion, while also boosting the immune system. This versatile vegetable pairs wonderfully with olive oil, garlic, onion, tomato, chicken, and cheese, whether roasted or consumed raw.
Village Pepper:
Village Pepper offers a unique aroma and mild heat. Rich in Vitamin C, it boosts immunity; powerful antioxidants protect cells. Its capsaicin content aids metabolism. It pairs excellently with olive oil, garlic, tomatoes, yogurt, and various meats. Adds a natural, fresh touch to salads, breakfasts, and main dishes.
Black Pepper:
Black pepper, a kitchen staple, offers not just flavor but also significant health benefits. Thanks to piperine, its active compound, it boasts powerful antioxidant properties, helping to combat free radicals. It can stimulate the digestive system, enhancing nutrient absorption and notably increasing the bioavailability of curcumin found in turmeric. Additionally, it's effective in reducing gas and bloating. It also has a mild metabolism-boosting effect. With a wide range of uses from red meats to poultry, vegetable dishes to soups, it pairs excellently. It harmonizes perfectly with spices like cumin and coriander, as well as ingredients like lemon and garlic, adding depth to dishes.
Granulated Sugar:
Granulated sugar is one of the body's primary energy sources. It provides rapid glucose for the brain and muscles, meeting immediate energy demands. It can quickly help stabilize energy levels after intense physical activity or when feeling fatigued. Additionally, it may contribute to short-term serotonin release, which can improve mood. It is commonly used as a flavor balancer in numerous recipes, including coffee, tea, desserts, and fruit salads.
Allspice:
Allspice, the dried berry of the Jamaican Pimenta dioica tree, is named for its aroma, a blend of cinnamon, clove, and nutmeg. It's valued for easing digestion, relieving gas, and providing mild pain relief for muscle aches or headaches. Rich in antioxidants and anti-inflammatory compounds, it complements meat dishes, pickles, soups, and desserts like cookies and cakes. Its flavor truly shines when combined with cloves and cinnamon.
Currants:
Currants, rich in potent antioxidants and fiber, stand out. They are especially abundant in iron, potassium, and calcium. They support cell regeneration, aid digestion, and contribute to blood sugar balance. They add a unique flavor to pilafs, stuffings, desserts, and salads. They pair well with almonds, walnuts, and cinnamon.
Salt:
Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Dried Mint:
Dried Mint is a kitchen staple. It's particularly effective in soothing the digestive system, helping alleviate bloating and gas. Its antioxidant content supports immunity. Known for its refreshing properties, it pairs wonderfully with yogurt-based dishes, lentil soup, lamb, and various salads.
Water:
Water is the foundation of life and indispensable for bodily functions. Its main roles include transporting nutrients and oxygen to cells, eliminating metabolic waste through the kidneys, and regulating body temperature. It is essential for joint health, organ protection, and maintaining cellular functions. Dehydration leads to low energy and kidney issues. When consumed with fibrous fruits and vegetables, water aids digestion. It forms a good combination with mineral water or herbal teas for electrolyte balance.
Garlic Powder:
Garlic powder is a practical and flavorful spice. Thanks to sulfur compounds like allicin, it exhibits anti-inflammatory properties and supports the immune system. It offers cardiovascular benefits, potentially helping regulate blood pressure and balance cholesterol levels. It pairs well with spices such as onion powder, paprika, oregano, and rosemary. It adds a deep aroma to meat, chicken, vegetable dishes, soups, and sauces.
Parsley:
Parsley is a powerful antioxidant source that supports bone health and plays a crucial role in blood clotting due to its Vitamin K content. Its Vitamin C content strengthens immunity. Rich in flavonoids like apigenin, it can help reduce inflammation. It is also a natural diuretic. It pairs perfectly with lemon, garlic, and olive oil; adding a refreshing flavor to fish, chicken, soups, and salads.
Lemon:
Lemon is a citrus fruit rich in Vitamin C, supporting the immune system and acting as a powerful antioxidant. Its citric acid stimulates bile production, aiding digestion and enhancing nutrient absorption. It contributes to the body's alkaline balance, supporting detoxification processes. Furthermore, it benefits skin health and may help prevent kidney stone formation. It pairs well with honey, ginger, mint, or olive oil.
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