FLAKE VEGETABLE WOK
Preparation: 40 minutes
For 2 People
INGREDIENTS
125 g granulated rolled oats
1 red pepper
200 g Bimi (alternatively broccoli florets)
100 g sugar snap peas
100 g shiitake mushrooms
2 shallots
1 clove of garlic
20 g ginger
1 red chilli pepper
40 g cashew nuts
3 tbsp rapeseed oil
100 ml vegetable stock
2 tbsp soy sauce (e.g. tamari)
Salt, ground pepper
6 stalks coriander green
Per portion: approx. 640 kcal, 22 g E, 31 g F, 62 g CH, 16 g BST, 2.5 g beta-glucan
1. Soak the oat flakes in water for about 3 minutes, then drain in a sieve. Halve the pepper lengthways, deseed, wash and cut into fine strips. Clean, wash and roughly chop the bimi. Clean and wash the mangetout and cut in half diagonally. Rub the mushrooms dry, remove the stalks and halve or quarter the caps as required. Peel and finely dice the shallots, garlic and ginger. Halve the chilli pepper lengthways, deseed, wash and cut into fine strips.
2. Heat a wok and roast the cashew nuts in it without fat over a medium to high heat until golden brown. Remove and leave to cool. Heat 2 tbsp oil in the wok. Add the oats, paprika and bimi and stir-fry over a high heat for about 3 minutes. Then add the sugar snap peas, mushrooms, shallots, garlic, ginger and chilli with the remaining oil and fry for about 2 minutes. Deglaze with the stock, season with soya sauce, salt and pepper and simmer over a low heat for 2 to 3 minutes.
3. Wash the coriander, shake dry and pick off the leaves. Roughly chop the cashew nuts. Serve the oatmeal and vegetable mixture in bowls or on plates and sprinkle with coriander and cashew nuts.
BETA-GLUCAN TOTAL: 5.1 G
The recipe comes from the book "Der Hafer-Masterplan" by Dr. med. Matthias Riedl. © ZS / Claudia Timmann