This Nutritionist-approved, savory high-protein Miso Vegetable Oats recipe is a nutrient-dense powerhouse, perfect for a hearty breakfast. Combining the umami richness of miso with high-protein lentils and fresh vegetables, this recipe offers a balanced meal that is both delicious and nourishing. It has optional ingredients that are proven to reverse aging.
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A longevity oatmeal made with all healthful and flavorful ingredients, this easy, high-protein savory breakfast is perfect for meal prep.
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- 👩🏼🌾 Miso Vegetable Oatmeal Ingredients
- 🥑 Substitutions
- 📖 How to Make Savory Miso Vegetable Oatmeal
- ✔️ Expert Tips
- Miso Vegetable Oats Recipe
- ⚖️ Convert the Recipe to Metric (g & mL)
- 🥣 More Savory Breakfast Recipes to Try
- 🙋🏽♀️ Recipe FAQs
- 🛍️ Shop Recipe Cookware and Ingredients
- 🥣 Related Recipes
- 👩🏽🍳 Made this recipe?
- 💬 Comments
👩🏼🌾 Miso Vegetable Oatmeal Ingredients
- Miso: Salting foods with miso may not have the same detrimental effect on raising blood pressure as using salt.
- Kale is a low-oxalate green that boosts antibody production and the immune system. Cooked appears to work even better.
- Walnuts: About two ounces of walnuts daily for two years helps maintain telomere length. Telomeres shorten with age, so this is an anti-aging benefit of walnuts.
- Red lentils: pack in protein and fiber
- Steel-cut oats: the second most whole form of oats (oat groats are the most whole)
See the printable recipe card below for quantities.
Longevity Ingredients
- Barberries: Boost AMPK, an enzyme that induces autophagy. Autophagy is the natural process by which cells clean out damaged or unnecessary components to maintain their health and functionality.
- Long Pepper: Contains the anti-aging compound piperlongumine. Use like black pepper.
Black Cumin Seeds: May improve weight loss, cholesterol, triglycerides, blood pressure, and blood sugar control. Use about 1-2 grams daily (about a quarter teaspoon). - Sesame seeds: Contain anti-inflammatory sesamin, which may help reduce blood pressure, improve osteoarthritic symptoms, and lower LDL cholesterol.
- Amla (dried gooseberries) powder: shown to reduce cholesterol
Find the Longevity Ingredients linked below.
🥑 Substitutions
- Avocado - add ¼ avocado per serving
- Split red lentils - use green or brown lentils instead but cook them for longer
- Steel-cut oats - Use oat groats or rolled oats instead. Cook the oat groats for 30 minutes. Then, continue cooking until both the lentils and oats are fully cooked.
- Garlic - substitute with 1 teaspoon garlic powder
For more healthy breakfasts, visit my Vegan Breakfast Recipes page.
📖 How to Make Savory Miso Vegetable Oatmeal
For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.
- Bring the water to a simmer in a medium saucepan. Add the oats and lentils. Simmer over low heat for about 20 minutes or until the desired creaminess, stirring occasionally and scraping along the bottom to prevent sticking.
- Add the nondairy milk if using. Stir to combine.
- Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender. Blend on high until mostly smooth.
- For serving, heat the lentil oats until warmed through. Remove from the heat.
- Mix in the desired amount of green sauce.
- Top with longevity foods.
✔️ Expert Tips
- Storage: Refrigerate the High-Protein Lentil Oats and green vegetable miso sauce in separate airtight containers for up to 5 days.
- For serving: Heat the lentil oats. Mix in the desired amount of green sauce. Do not heat the greens sauce to preserve the most benefits from the fermented miso.
- Find the Longevity Ingredients linked below.
- Add one more Medjool date when blending the sauce to balance the lemon as desired.
Miso Vegetable Oats Recipe
Ingredients
- 1 cup steel-cut oatmeal rinsed
- 1 cup split red lentils rinsed
- 5 cups water or low-sodium vegetable broth
- Salt or salt-substitute to taste
- ¼ cup unsweetened nondairy milk or to taste
For the green miso vegetable sauce:
- 1 cup raw walnuts
- 2 cups kale leaves
- 2 cups fresh basil leaves
- 1 ½ tablespoons mellow miso or white miso
- 2 cloves garlic
- ½ teaspoon mustard powder
- 2 small lemons (juice) or to taste
- ¾ cup water
- 1 Medjool date or to taste
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Instructions
- Cook the oats and lentils: Bring the water to a simmer in a medium saucepan. Add the oats and lentils. Simmer over low heat for about 20 minutes or until the desired creaminess, stirring occasionally and scraping along the bottom to prevent sticking.
- Add the nondairy milk if using. Stir to combine.
- Make the green miso sauce: Transfer the walnuts, kale, basil, miso, garlic, lemon juice, water, and dates to a blender. Blend on high until mostly smooth.
- For serving, heat the lentil oats until warmed through. Remove from the heat. Mix in the desired amount of green sauce. Top with longevity foods.
Notes
- Optional longevity toppings per serving: 1 teaspoon sesame seeds, 2 teaspoons barberries, ¼ teaspoon amla powder, a pinch of long pepper, and a dash of ground black cumin seeds
- Find the Longevity Ingredients linked in the blog post.
- Add one more Medjool date to balance the lemon in the sauce as desired.
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
⚖️ Convert the Recipe to Metric (g & mL)
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🥣 More Savory Breakfast Recipes to Try
High-Protein Savory Oatmeal:
Anti-inflammatory High-Protein Savory Oatmeal recipe is packed with fiber and antioxidants, and offers a delicious and flavorful alternative to sweet breakfasts. Plus, it's suitable for most diabetics.
Miso Vegetable Oats:
A Japanese-inspired twist on savory oats featuring umami-rich miso with lentils and fresh vegetables for a hearty, balanced, and nourishing breakfast.
Vegan Egg Breakfast:
A high-protein Vegan Egg recipe that's simple, delicious, and made with clean ingredients. They pack the same amount of protein as regular eggs.
Healthy Oatmeal with Chia Seeds - A simple, protein-packed breakfast that blends creamy oats and chia for lasting energy.
Try adding these 4 Nutritious Oatmeal Topping Combinations.
Are you looking for a similar main? Try this Instant Pot Quinoa Lentil Curry.
🙋🏽♀️ Recipe FAQs
There was an oatmeal diet intervention used to treat type 2 diabetes. The study found that oatmeal was a highly effective tool for achieving better blood sugar control in patients with type 2 diabetes and reduced the amount of insulin required. A more recent review found that two days of an oatmeal diet improved blood sugar levels, and the effect lasted for 4 weeks after the study when subjects were on their regular diet. However, the oatmeal diet can result in hypoglycemia, so it must be done under close medical supervision.
Eating breakfast after 9 a.m. might increase the risk of developing type 2 diabetes by 59% compared to eating before 8 a.m. This is the main finding of a study involving ISGlobal, supported by the "la Caixa" Foundation, which followed over 100,000 people in France.
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Steph says
This is the first recipe I've used from this site. I used veggie broth with mine and it tastes so good! I topped mine with chili crisp because I like it spicey.
Nisha Melvani, RDN says
Thank yo for giving my miso oats a try! So happy you enjoyed it.