Fit recipe: Oatmeal with chickpeas and turmeric, loaded with fiber, protein and antioxidants

Fit recipe: Oatmeal with chickpeas and turmeric, loaded with fiber, protein and antioxidants

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In this search for tasty, filling preparations, but which in turn are nutritious, healthy, quick and easy to make, we find this golden oats (thanks to the turmeric) and chickpeas. Is that oatmeal is not only for breakfast and sweet dishes. It is excellent in salty dishes and even with a spicy touch.

As we anticipate, this dish has it all, and it is also prepared with very few ingredients in 5 minutes and cooks in 10, so in 15 minutes it will be ready to be enjoyed.

This recipe is perfect for those looking to maintain or lose weight and eating in a balanced way. Have proteins, vitamins, minerals such as iron, fiber and antioxidants with anti-inflammatory properties. It is low fat, low sodium and low glycemic indexgives you Energy and gives you satiety, which helps you control your appetite.

The dietitian Gena Hamshaw specialized in weight control and gastrointestinal diseases is the creator of this delight that you can adjust with the ingredients available at home.

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Made the savory turmeric chickpea oats from my blog for breakfast, and while I was at it, did a quick cookalong in stories 👩‍🍳 〰️ Savory oats are a great meal option right now because they’re pantry-friendly, fast, and can be made with whatever combinations of herbs / spices, vegan protein (tofu / tempeh / legumes / vegan meats), and fun toppings (think: tahini or tahini dressing, hummus, vegan cheese, nuts, fresh herbs) you have. Make them what you want them to be, and enjoy them at any time of day. Recipe link for this combination in my bio now! . . . . #savoryoatmeal #savoryoats #veganbreakfast #whatveganseat #vegansofig #vegansofinstagram #veganlife #veganeats #simpleveganfood #veganmeals #veganfoodshare #plantbased #plantbasedcommunity #plantbasedlifestyle #plantweredcommunity52plantb #wholebasedpower #wfntplant52basedbasedpower #wfntplantbased52basedfoodplantgrams

A post shared by Gena Hamshaw, MS, RD (@thefullhelping) on

Ingredients

  • 1/2 cup rolled oats
  • 1/3 cup cooked chickpeas
  • 1/4 teaspoon turmeric
  • 1/2 cup unsweetened soy milk
  • 1/2 cup water
  • Pinch of salt
  • Pinch of black pepper
  • 1 handful of tender spinach or 1/3 cup thawed spinach
  • 1 tablespoon nutritional yeast (optional)
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You can add coriander or chopped almonds.

Preparation

  1. Place the oatmeal, vegetable milk, water, salt, and pepper in a small bowl, cover, and refrigerate overnight.
  2. In the morning, boil the oatmeal in a small saucepan. When it boils, lower the heat, add the spinach and cover the saucepan for a moment to soften the spinach.
  3. Stir the oats and add the turmeric, stirring frequently for two minutes until the mixture becomes creamy. Add the yeast (optional), salt and pepper.
  4. Top with chickpeas and serve.

Soaking the oatmeal reduces the cooking time by a few minutes. If you couldn’t do it, no problem. Cook over medium low heat with water, vegetable milk, salt and pepper. Then add the spinach, turmeric, and chickpeas as directed.

Spinach can be substituted for kale, bok choy, chard, kelp and other green leaf that you have in the fridge.

You can enrich with other vegetables if you want, like broccoli and peas.

Is there anything about oats, chickpeas, spinach, and turmeric that is not good for you?

Oats

Oatmeal is a healthy whole grain cereal that gives you phosphorus, thiamine, magnesium and zinc.

Your fiber type (beta-glucan) not only increases satiety and helps control appetite, also helps to carry out of your body cholesterol-rich bile acids in the intestine.

READ  Try a handful of cashews a day to lower high cholesterol

Chickpeas

Legumes like chickpeas are good for your heart and help cleanse your intestines. They have no cholesterol and are low in fat. They provide you with fiber, protein, folic acid, iron, antioxidants, as well as linoleic and oleic acids.

Chickpeas give you energy and low calories. They also promote intestinal health and the reduction of inflammation thanks to its soluble fiber called raffinose.

The satiating effect of chickpeas’ high fiber and protein content can help with weight management, explains the Harvard School of Public Health.

Turmeric

Turmeric contains curcumin, a substance with powerful anti-inflammatory and antioxidant properties.

Spinach

Spinach is low in carbohydrates but very rich in nutrients. Contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium. Antioxidants fight oxidative stress and help reduce the damage it causes.

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