High-Protein Savory Oatmeal
A nutritious, fiber-rich breakfast bowl combining steel-cut oats and red lentils with warming spices. Ready in 25 minutes with 15-18g protein per serving.
Ingredients
- Drizzle of olive oil optional, extra virgin preferred
- 1 teaspoon cumin seeds whole seeds for toasting
- ½ medium yellow onion small dice; can use red or sweet onion
- 4 cloves garlic minced
- 1 inch ginger minced or grated
- 1-2 green chili peppers serrano or jalapeño, minced, optional
- 1 cup red lentils split, dry, rinsed well
- 1 cup steel-cut oats not rolled oats
- 4 cups water adjust for consistency
- ¼ cup unsweetened non-dairy milk optional
- 5 stalks kale leaves and stems finely chopped, optional
- 1½ teaspoons turmeric ground
- ¼ teaspoon black pepper freshly ground preferred
- ½ teaspoon allspice optional
- Salt or salt substitute to taste
Instructions
- Toast the cumin seeds:
- Heat olive oil in a large saucepan over medium heat. Add cumin seeds and cook for 1 minute until fragrant and slightly darker. For an oil-free option, toast seeds in a dry pan, watching closely to prevent burning.
- Sauté the onions:
- Add diced onion to the pan with toasted cumin. Cook for 3-4 minutes, stirring occasionally, until translucent and soft. Add a splash of water if the pan seems dry to prevent sticking.
- Add aromatics:
- Stir in minced garlic, grated ginger, and chopped green chilies (if using). Cook for about 1 minute until wonderfully fragrant.
- Combine main ingredients:
- Add rinsed red lentils and steel-cut oats to the aromatic mixture. Pour in 4 cups of water and stir everything together thoroughly, ensuring lentils and oats are fully submerged in the liquid.
- Bring to a boil:
- Increase heat to medium-high and bring the mixture to a gentle boil, about 3-4 minutes. Watch for bubbles forming around the edges of the pan.
- Simmer:
- Reduce heat to low and cover the saucepan with a lid. Simmer for 12-15 minutes until oats are al dente and lentils are soft and breaking down slightly. Stir occasionally to prevent sticking at the bottom.
- Finish with greens and seasonings:
- Remove pan from heat. Stir in chopped kale, turmeric, black pepper, allspice, and salt to taste. Mix well until turmeric colors the entire dish golden yellow. Add non-dairy milk if desired for creamier consistency.
- Rest and serve:
- Let the oatmeal sit for 2-3 minutes before serving. The texture improves as it absorbs remaining liquid.
Notes
Consistency: Add more water for porridge-like texture or less for thicker, risotto-style consistency. Reserve some cooking liquid before adding seasonings to adjust texture if needed.
Storage: Refrigerate in airtight containers for up to 5 days. The oatmeal thickens as it cools, so add a splash of water or plant-based milk when reheating.
Freezing: Freeze portions for up to 3 months in freezer-safe containers. Thaw overnight in refrigerator and reheat with extra liquid.
Substitutions: Yellow lentils can replace red lentils (cook slightly longer). Quinoa can replace steel-cut oats (reduce cooking time by 5 minutes). Spinach, Swiss chard, or collard greens can replace kale.
Spice Level: Adjust green chilies to your heat preference or omit entirely for mild version. Add cayenne pepper or red pepper flakes for controlled heat.
Instant Pot: Use sauté function for aromatics, then pressure cook on high for 5 minutes with natural release for 5 minutes.
Protein Boost: Top with tahini, nuts, seeds, yogurt, or a soft-boiled egg for additional protein and creaminess.RetryClaude can make mistakes. Please double-check responses.
Storage: Refrigerate in airtight containers for up to 5 days. The oatmeal thickens as it cools, so add a splash of water or plant-based milk when reheating.
Freezing: Freeze portions for up to 3 months in freezer-safe containers. Thaw overnight in refrigerator and reheat with extra liquid.
Substitutions: Yellow lentils can replace red lentils (cook slightly longer). Quinoa can replace steel-cut oats (reduce cooking time by 5 minutes). Spinach, Swiss chard, or collard greens can replace kale.
Spice Level: Adjust green chilies to your heat preference or omit entirely for mild version. Add cayenne pepper or red pepper flakes for controlled heat.
Instant Pot: Use sauté function for aromatics, then pressure cook on high for 5 minutes with natural release for 5 minutes.
Protein Boost: Top with tahini, nuts, seeds, yogurt, or a soft-boiled egg for additional protein and creaminess.RetryClaude can make mistakes. Please double-check responses.
