High-Protein Savory Oatmeal is a delightful and nutritious twist on traditional oatmeal, perfect for breakfast or lunch, and packed with protein-rich ingredients that keep you satisfied. This savory bowl combines the earthy flavors of spices, wholesome lentils, and hearty steel-cut oats, making it an enticing meal for anyone looking to enhance their diet. The addition of kale and fragrant aromatics elevates this dish to a new level of deliciousness, providing not only a burst of flavor but also a nutritional powerhouse. Let’s dive into this fantastic recipe!
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 (or to taste, optional)
- 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)
Directions
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Cook the cumin seeds and onion: Heat the olive oil in a medium-large saucepan over medium-low heat. Add cumin seeds and cook for 1 minute, or until fragrant. (Alternatively, toast the cumin seeds without oil.) Add the diced onion and a dash of water or oil. Cook for about 3 minutes or until the onion becomes translucent.
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Add aromatics: Stir in the minced garlic, ginger, and green chili peppers (if using). Cook the mixture for about 1 minute more until the aromatics become fragrant.
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Combine lentils and oats: Add the rinsed red lentils, steel-cut oats, and water to the saucepan. Bring the mixture to a gentle boil, then reduce the heat to low and cover the saucepan. Simmer for about 20 minutes or until the oats are cooked al dente. Stir occasionally, adding more water or non-dairy milk to achieve your desired consistency.
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Incorporate spices: Once cooked, remove the saucepan from the heat. Add the chopped kale, turmeric, black pepper, allspice (if using), and salt to taste. Mix all ingredients well until fully incorporated.
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Serve: Serve the savory oatmeal warm or at room temperature.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Nutrition Info: Approximately 250 calories per serving, 12g protein, 6g fat, and 45g carbohydrates.
How to serve
High-Protein Savory Oatmeal can be served warm, making it an excellent option for a hearty breakfast or a filling lunch. Top each bowl with additional greens like arugula or microgreens for extra nutrients, and perhaps a sprinkle of nuts or seeds for added crunch. For those who enjoy a little heat, feel free to add extra diced chili or a swirl of sriracha. Pair it with a slice of whole-grain bread or a side salad for a complete meal.
FAQs
Can I store High-Protein Savory Oatmeal?
Yes! This savory oatmeal can be stored in an airtight container in the fridge for up to 3 days. Reheat in the microwave or stovetop with a splash of water or non-dairy milk.
Is this recipe gluten-free?
Yes, the ingredients used in this recipe are gluten-free. Just ensure that the oats are certified gluten-free, especially if you have gluten sensitivities.
Can I customize the veggies in this recipe?
Absolutely! Feel free to swap in your favorite vegetables or use seasonal produce. Spinach, carrots, or bell peppers would also work beautifully in this dish.