Breakfast Lentils Vegan Porridge
Breakfast Lentils Vegan Porridge combines red lentils and oats for a creamy, protein-rich base that’s naturally low in phytates when soaked and cooked.
Servings: 1 serving
Calories: 567kcal
Equipment
- Saucepan
- Grater
Ingredients
- ⅓ cup dried split red lentils
- ⅓ cup rolled oats
- ⅓ cup water or unsweetened nondairy milk
- 1 apple grated
- 1 tablespoon date syrup or maple syrup
- ¼ teaspoon Ceylon cinnamon optional
- ¾ teaspoon vanilla extract optional
- 1 teaspoon unsweetened peanut butter or nut or seed butter
- 1 tablespoon unsweetened cocoa powder
For serving:
- ¼ cup unsweetened Greek-style yogurt or yogurt of choice
Instructions
- Soak: Add lentils and oats to a bowl and cover with water so it rises about 1 inch above them. Soak in the fridge overnight or for at least 4 hours.
- Rinse: Drain and rinse well using a fine mesh strainer.
- Cook base: Add soaked lentils and oats to a saucepan with just enough water or non-dairy milk to cover. Simmer over medium-low heat for about 3 minutes, stirring occasionally.
- Add flavor: Stir in grated apple, vanilla, cinnamon, and date syrup. Cook for another 2 minutes, or until the lentils and oats are cooked, adding more milk or water as needed.
- Finish gently: Remove from heat. Let the porridge cool slightly before stirring in cocoa powder (to help preserve heat-sensitive flavanols) and nut or seed butter (to avoid separating or curdling).
- Serve: Spoon into a bowl and top with Greek-style vegan yogurt if desired.
Notes
Skip the soaking: Soaking the lentils and oats is optional. It reduces phytates, enhances mineral absorption, and cuts cook time.
Cool Before Cocoa: Let porridge cool slightly before adding cocoa to protect heart-healthy flavanols.
Customize: Adjust consistency with more nondairy milk and switch up spices or toppings to taste.
Nutrition
Calories: 567kcal | Carbohydrates: 99g | Protein: 28g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 77mg | Potassium: 1040mg | Fiber: 29g | Sugar: 33g | Vitamin A: 123IU | Vitamin C: 11mg | Calcium: 125mg | Iron: 7mg
