High-Protein Savory Oatmeal Recipe
Introduction
This High-Protein Savory Oatmeal is a comforting and nutritious dish that combines hearty steel-cut oats with protein-packed red lentils and a blend of warming spices. Perfect for a wholesome breakfast or light meal, it’s both flavorful and satisfying.
Ingredients
- Drizzle of olive oil (optional)
- 1 teaspoon cumin seeds
- 1/2 medium yellow onion (or red or sweet onion, small dice)
- 4 cloves garlic (minced)
- 1 inch ginger (minced or grated)
- 1 to 2 green chili peppers (serrano or jalapeño, minced, optional)
- 1 cup red lentils (split, dry, rinsed)
- 1 cup steel-cut oats
- 4 cups water
- 1/4 cup unsweetened non-dairy milk (optional, to taste)
- 5 stalks kale (leaves and stems, finely chopped, optional)
- 1 1/2 teaspoons turmeric
- 1/4 teaspoon black pepper
- 1/2 teaspoon allspice (optional)
- Salt (or salt substitute to taste)
Instructions
- Step 1: Heat the olive oil in a medium-large saucepan over medium-low heat. Add the cumin seeds and cook for about 1 minute until fragrant. Alternatively, toast them without oil if preferred. Add the diced onion along with a splash of water or a little oil and cook for about 3 minutes until the onion is translucent.
- Step 2: Stir in the minced garlic, ginger, and green chili peppers if using. Cook for another minute until the aromas release.
- Step 3: Add the rinsed red lentils, steel-cut oats, and water to the pan. Bring the mixture to a gentle boil, then reduce heat to low and cover. Simmer for about 20 minutes, stirring occasionally, until the oats are cooked al dente. Add additional water or non-dairy milk as needed to reach your preferred consistency.
- Step 4: Remove the saucepan from heat. Stir in the chopped kale, turmeric, black pepper, allspice if using, and salt to taste. Mix thoroughly until well combined.
- Step 5: Serve warm or at room temperature as a nourishing main or side dish.
Tips & Variations
- For a creamier texture, increase the amount of non-dairy milk and stir it in towards the end of cooking.
- You can substitute spinach or chard for kale if preferred.
- Adjust the level of chili peppers to control the heat, or omit entirely for a milder flavor.
- Try topping with toasted nuts or seeds for extra crunch and nutrition.
Storage
Store leftover savory oatmeal in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water or non-dairy milk to loosen the texture if needed.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use regular oats instead of steel-cut oats?
Steel-cut oats provide a chewy texture and hold up well during cooking with lentils. Using rolled or quick oats will result in a softer, porridge-like consistency and shorter cooking time, so adjust accordingly.
Is this dish vegan friendly?
Yes, this recipe uses plant-based ingredients and optional non-dairy milk, making it suitable for vegans and vegetarians.
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High-Protein Savory Oatmeal Recipe
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
This High-Protein Savory Oatmeal is a nutritious twist on traditional oatmeal, combining the hearty flavors of red lentils, steel-cut oats, and warming spices like cumin, turmeric, and allspice. Enhanced with aromatics such as garlic, ginger, and optional green chilies, this dish is perfect for a wholesome breakfast or any comforting meal. The addition of kale adds a nutritious boost, making it a balanced, protein-packed savory porridge that caters to those seeking a flavorful, plant-forward option.
Ingredients
Main Ingredients
- Drizzle of olive oil (optional)
- 1 teaspoon cumin seeds
- 1/2 medium yellow onion (or red, or sweet onion, small dice)
- 4 cloves garlic (minced)
- 1 inch ginger (minced or grated)
- 1 to 2 green chili peppers (serrano or jalapeño, minced) (optional)
- 1 cup red lentils (split, dry, rinsed)
- 1 cup steel-cut oats
- 4 cups water
- 1/4 cup unsweetened non-dairy milk (optional, or to taste)
- 5 stalks kale (leaves and stems, finely chopped) (optional)
- 1 1/2 teaspoons turmeric
- 1/4 teaspoon black pepper
- 1/2 teaspoon allspice (optional)
- Salt (or salt substitute to taste)
Instructions
- Cook the cumin seeds and onion: Heat the olive oil (if using) in a medium-large saucepan over medium-low heat. Add the cumin seeds and cook for about 1 minute until fragrant. Alternatively, you can toast the cumin seeds without oil. Then add the diced onion along with a dash of water or oil, cooking for approximately 3 minutes or until the onion becomes translucent.
- Add aromatics: Stir in the minced garlic, ginger, and green chili peppers if using. Cook these aromatics for about 1 minute more until they release their fragrance and soften slightly.
- Simmer red lentils and oats: Add the rinsed red lentils, steel-cut oats, and 4 cups of water to the saucepan. Bring the mixture to a gentle boil, then reduce the heat to low and cover. Let it simmer for about 20 minutes or until the oats are cooked al dente. Stir occasionally, adding extra water or non-dairy milk as needed to achieve your desired consistency.
- Mix in spices and kale: Remove the saucepan from heat. Add the chopped kale, turmeric, black pepper, allspice if using, and salt to taste. Stir thoroughly to combine all ingredients evenly.
- Serve: Enjoy the savory oatmeal warm or at room temperature, depending on your preference.
Notes
- You can omit the olive oil for a lower-fat version or if you prefer to toast spices dry.
- Adjust the amount of water or non-dairy milk to reach your preferred oatmeal consistency, whether thicker or more porridge-like.
- Green chili is optional; omit for a milder flavor.
- Kale can be substituted with other greens like spinach or Swiss chard based on availability.
- This dish can be stored in the refrigerator for up to 3 days and reheated with a splash of water or non-dairy milk.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Fusion, Plant-Based
Keywords: High-protein oatmeal, savory oatmeal, steel-cut oats recipe, red lentils, vegan breakfast, plant-based protein, healthy oats, turmeric oats, spicy oatmeal
