High-Protein Savory Oatmeal
This 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.
Servings: 4 servings
Calories: 336kcal
Ingredients
- Drizzle of olive oil (optional)
- 1 teaspoon cumin seeds
- ½ 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
- ¼ cup Unsweetened non-dairy milk or to taste (optional)
- 5 stalks kale leaves and stems, finely chopped (optional)
- 1 ½ teaspoons turmeric
- ¼ teaspoon black pepper
- ½ teaspoon allspice (optional)
- Salt or salt substitute to taste
Instructions
- Cook the cumin seeds and onion: Heat the oil in a medium-large saucepan over medium-low heat. Cook the cumin seeds for 1 minute, or until fragrant. (Or toast them without oil.) Add the onion and a dash of water or oil and cook them for about 3 minutes or until translucent.
- Add the garlic, ginger, and green chili (if using). Cook the aromatics for about 1 minute more, or until fragrant.
- Add the red lentils, oatmeal, and water. Bring the water to a gentle boil. Reduce the heat to low and simmer covered for about 20 minutes or until the oats are cooked al dente. Stir occasionally, adding water or nondairy milk until the desired consistency.
- Add the spices: Remove the saucepan from the stove. Add the kale, turmeric, black pepper, long pepper, allspice, and salt to taste. Mix well until fully incorporated.
- Serve warm or at room temperature.
Notes
- Use this mini chopper to cut the onion, garlic, ginger, green chili, and kale, and save time.
- Add the turmeric, black pepper, and allspice at the end of cooking to preserve the most health benefits.
- Add ½ teaspoon long pepper for longevity benefits.
- Breakfast, lunch, or dinner: This oatmeal recipe is also suitable for lunch or dinner. It is a complete meal. You can use quinoa instead of oatmeal as desired.
Nutrition
Calories: 336kcal | Carbohydrates: 57g | Protein: 19g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.2g | Sodium: 24mg | Potassium: 524mg | Fiber: 19g | Sugar: 2g | Vitamin A: 183IU | Vitamin C: 6mg | Calcium: 91mg | Iron: 6mg
