Miso Vegetable Oats Recipe
This savory high-protein Miso Vegetable Oats recipe is a nutrient-dense powerhouse, perfect for a hearty breakfast.
Servings: 6 servings
Calories: 376kcal
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
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
Calories: 376kcal | Carbohydrates: 47g | Protein: 17g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 2g | Sodium: 181mg | Potassium: 524mg | Fiber: 15g | Sugar: 5g | Vitamin A: 1176IU | Vitamin C: 29mg | Calcium: 117mg | Iron: 5mg
