Oat baskets stuffed with vegetables with bechamel

Name: Oat baskets stuffed with vegetables with bechamel
Total time: 60 min
Yield: For 6 units
Ingredients: 10 tablespoons of oatmeal; 1 teaspoon salt; 175 ml. water; 3 tablespoons extra virgin olive oil; 1 small onion; 1/2 small red pepper; 1/2 green pepper; 1 small leek; 1 clove of garlic; 2 broccoli florets; 8 tomatoes; 1 and 1/2 tablespoons wholemeal flour; 200 ml. soy milk; 1 pinch of pepper; 1 pinch of nutmeg

1 hTotal time

MediumDifficulty

For 6 unitsAmount

These baskets are perfect for gatherings with friends and other informal dinners, as they are equally delicious served hot or cold.

In these baskets we find the valuable nutrients provided by oats, such as vitamin E, vitamins of group B (B1, B2, B6 and B9 or folic acid), phosphorus, calcium, magnesium, potassium, iron and zinc, as well as proteins and soluble and insoluble fiber, and the great dose of energy that makes it so popular among athletes.

Besides being a great source of energy, oats have other valuable properties: they help you feel full, support intestinal transit, help lower bad cholesterol, promote the production of new tissues in the body, prevent cardiovascular disease and, according to certain studies, help prevent various types of cancer because of their phytochemical content.

Their filling of with peppers, onions, broccoli and cherry tomatoes, completes the nutritional contribution with vitamins A and C, lycopene, beta carotene, tryptophan, flavonoids, sodium and sulfur.

Then you will see how you can make these delicious baskets to surprise each and every one of the guests.

Notes

You can also use any flour that you have available, but we recommend that it be whole grain so that it contains all the nutrients of the whole grain.

You can replace soy milk with any other vegetable milk, except coconut and quinoa, which would alter the flavor.

If the baskets are still soft after unmolding, place them on baking paper and return them to the oven a little longer until they dry out.

Tap on the steps to mark them as done

Oatmeal preparation
In a bowl, combine the oats with 1/2 teaspoon salt and cover with just enough water to prevent boiling over. Microwave on full power for 1 minute, then remove and stir well to form a paste.
Step 2
In a muffin tin, place a little batter into each cavity, making sure it covers the bottom and sides well. Place it in the preheated oven and bake for 20 minutes at 150 °C. After this time, remove it from the oven and let it cool.
Step 3
We put 3 tablespoons extra virgin olive oil in a large frying pan and, when it's hot, we add the chopped garlic along with the washed and thinly sliced leek and sauté for a few minutes. When it's golden, we add the onion and pepper, cut into small pieces, stir, and cover, letting it cook over medium heat.

Step 4
When the pepper and onion are half done, we toss the corsages of broccoli and the water so that the latter is cooked and we cover again 10 minutes more.
Step 5
After this time, add the tomatoes cut into small pieces, mix everything well and cover again until it is done.
Step 6
Next, add the flour, stir it a few times to cook it slightly, and then add the soy milk, a pinch of pepper, a pinch of nutmeg, and 1/2 teaspoon salt. Let it cook until the mixture thickens, remove it from the heat, and let it cool.
Step 7
Once it has cooled, fill the oat baskets we have in the molds and grill a few minutes until they are golden brown, watching that they do not burn.

Notes

You can also use any flour that you have available, but we recommend that it be whole grain so that it contains all the nutrients of the whole grain.

You can replace soy milk with any other vegetable milk, except coconut and quinoa, which would alter the flavor.

If the baskets are still soft after unmolding, place them on baking paper and return them to the oven a little longer until they dry out.

Oat baskets stuffed with vegetables with bechamel

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Notes

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