Hearty oat groats give this salad added fiber, protein, and iron!
Ingredients:
- 1 cup oat groats
- 3 cups water
- 2 packed cups of arugula, washed & dried
- 1 can diced tomatoes in basil, garlic, & oregano
- (1) 3.5-oz jar of capers
- 1 can chickpeas, rinsed & drained
- 1 avocado, cubed
Directions:
- Bring oat groats & water to a boil on the stove. Then, turn the heat down & simmer for 25-30 minutes or until tender.
- In a large bowl, toss together cooked oat groats, arugula, tomatoes, capers, chickpeas, & avocado. Then, enjoy!
Nutrition Resources
Ali MY, Sina AA, Khandker SS, Neesa L, Tanvir EM, Kabir A, Khalil MI, Gan SH. Nutritional Composition and Bioactive Compounds in Tomatoes and Their Impact on Human Health and Disease: A Review. Foods. 2020 Dec 26;10(1):45. doi: 10.3390/foods10010045. PMID: 33375293; PMCID: PMC7823427.
Azarenko O, Jordan MA, Wilson L. Erucin, the major isothiocyanate in arugula (Eruca sativa), inhibits proliferation of MCF7 tumor cells by suppressing microtubule dynamics. PLoS One. 2014 Jun 20;9(6):e100599. doi: 10.1371/journal.pone.0100599. PMID: 24950293; PMCID: PMC4065051.
Jukanti AK, Gaur PM, Gowda CL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. Br J Nutr. 2012 Aug;108 Suppl 1:S11-26. doi: 10.1017/S0007114512000797. PMID: 22916806.
Paudel D, Dhungana B, Caffe M, Krishnan P. A Review of Health-Beneficial Properties of Oats. Foods. 2021 Oct 26;10(11):2591. doi: 10.3390/foods10112591. PMID: 34828872; PMCID: PMC8625765.