Grilled Vegetable and Oat Salad with Feta Cheese
In the realm of culinary delights, the Grilled Vegetable and Oat Salad with Feta Cheese stands out as a vibrant and nutritious dish that embraces the fresh flavors of seasonal produce while providing a hearty twist with the inclusion of oats. Perfect for a delightful side dish or a light main course, this recipe embodies the essence of Italian cuisine, celebrating the union of simplicity and richness. The combination of grilled vegetables and creamy feta creates a refreshing salad that can be enjoyed warm or at room temperature, making it an ideal option for gatherings or weeknight dinners.
Ingredients
| Ingredient | Quantity |
|---|---|
| Iceberg lettuce (torn) | 200 grams |
| Button mushrooms (washed, stems removed) | 250 grams |
| Carrots (Gajjar) | 2 (medium-sized) |
| Rolled oats or instant oats | 80 grams |
| Lemon juice | 1/2 teaspoon |
| Mustard sauce | 1 teaspoon |
| Sunflower oil | 1/2 teaspoon |
| Feta cheese (crumbled) | 2 tablespoons |
| Parsley leaves (chopped) | 4 sprigs |
| Salt | to taste |
| Black pepper powder | to taste |
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | Approx. 180 kcal |
| Protein | 6 grams |
| Carbohydrates | 24 grams |
| Dietary Fiber | 4 grams |
| Fat | 7 grams |
| Saturated Fat | 2 grams |
| Sodium | Varies (add salt to taste) |
Preparation Time
| Activity | Time |
|---|---|
| Preparation | 10 minutes |
| Cooking | 30 minutes |
| Total Time | 40 minutes |
Servings
| Number of Servings | Serving Size |
|---|---|
| 3 | 1 generous bowl |
Instructions
-
Gather Ingredients: To embark on this culinary journey, gather all the ingredients and prepare them by washing, peeling, and chopping as necessary. Ensuring everything is prepped in advance allows for a smoother cooking process and an enjoyable experience in the kitchen.
-
-
Roasting the Oats and Vegetables: Heat a wok or a large skillet over high heat and add half a teaspoon of sunflower oil. Once the oil shimmers, add the rolled oats, whole button mushrooms, and the diced carrots to the wok. Sauté these ingredients on high heat, stirring frequently, until the oats develop a light golden hue and the mushrooms and carrots show some lovely brown spots. This process should take about 5-7 minutes. Remember, it’s crucial not to add salt during this stage, as the oats will already have a bit of saltiness from the cooking process.
-
Cooling the Mixture: Once your vegetables are beautifully roasted, turn off the heat and transfer the mixture to a plate or a bowl, allowing it to cool completely. This step is essential as it prevents the salad from wilting once combined with the fresh ingredients.
-
Combining Ingredients: In a large mixing bowl, combine the cooled roasted vegetables with the torn iceberg lettuce. Drizzle the lemon juice over the top, followed by the mustard sauce, and sprinkle with freshly ground black pepper. Add the chopped parsley for a burst of color and freshness. Gently toss the salad to ensure all the ingredients are well mixed, and the dressing evenly coats the vegetables and oats.
-
Serving the Salad: To finish, serve the Grilled Vegetable and Oat Salad warm, with crumbled feta cheese sprinkled generously on top. This salad pairs beautifully with a warm toasted bread and a bowl of Cream of Celery Soup for a wholesome weeknight dinner that is not only satisfying but also a feast for the senses.
Culinary Tips
- Customization: Feel free to substitute the vegetables according to your preference or the seasonal produce available. Zucchini, bell peppers, and asparagus can also add delightful flavors and textures.
- Make Ahead: This salad can be prepared ahead of time; simply keep the roasted vegetables and the lettuce separate until you are ready to serve to maintain the crispness of the lettuce.
- Serving Suggestions: Pair this salad with grilled chicken or fish for added protein, or enjoy it as a standalone dish with a glass of white wine to complement the vibrant flavors.
In conclusion, this Grilled Vegetable and Oat Salad with Feta Cheese is a perfect marriage of nutritious ingredients and delightful flavors, offering a versatile option that can adapt to any meal occasion. Indulge in the fresh tastes of summer with this simple yet impressive dish that celebrates the beauty of wholesome cooking. Enjoy!
