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High Protein Savory Oatmeal

High Protein Savory Oatmeal: A Hearty Vegan Breakfast Delight

High Protein Savory Oatmeal is a nourishing vegan breakfast packed with protein and fiber, perfect for starting your day.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Breakfast
Cuisine: Vegan
Calories: 350

Ingredients
  

For the Base
  • 1 drizzle olive oil Adds flavor and moisture. Use a non-stick spray or water for oil-free cooking.
  • 1 teaspoon cumin seeds Provides a warm, earthy flavor. Ground cumin can be substituted; use ¾ teaspoon.
  • ½ medium yellow onion (small dice) Adds sweetness and depth. Red or sweet onions can also be used.
  • 4 cloves garlic (minced) Enhances aroma and flavor.
  • 1 inch ginger (minced or grated) Adds zest and anti-inflammatory benefits.
  • 1 to 2 green chili peppers (minced, optional) Provides heat and spice. Serrano or jalapeño recommended.
For the Oats and Lentils
  • 1 cup red lentils (dry, rinsed) Source of protein and fiber. Can substitute with other lentils; adjust cooking time accordingly.
  • 1 cup steel-cut oats Offers a chewy texture and is rich in fiber. Rolled oats can be used, but cooking time will be shorter.
  • 4 cups water Needed for cooking the oats and lentils. Adjust for desired consistency.
For Creaminess and Nutrition
  • ¼ cup unsweetened non-dairy milk (optional) Adds creaminess. Can use almond or oat milk; adjust amount to taste.
  • 5 stalks kale (finely chopped, optional) Adds nutrients and color. Frozen kale can be used; about ½ cup packed.
For Seasoning
  • 1 ½ teaspoons turmeric Provides anti-inflammatory benefits.
  • ¼ teaspoon black pepper Enhances flavor and aids turmeric absorption.
  • ½ teaspoon allspice (optional) Adds warmth and complexity. Other spices like cinnamon can be used as variations.
  • Salt or salt substitute to taste, enhances overall flavor.

Equipment

  • large saucepan

Method
 

Step-by-Step Instructions
  1. Heat a drizzle of olive oil in a large saucepan over medium-low heat. Add the cumin seeds and sauté for about 1 minute until they become aromatic. Then, introduce the diced onion and cook for 3 minutes, stirring occasionally, until it turns translucent and slightly softened.
  2. Stir in the minced garlic, ginger, and green chili peppers (if desired). Sauté for another minute until the flavors meld.
  3. Add the rinsed red lentils, steel-cut oats, and 4 cups of water to the saucepan. Stir to mix well. Increase heat to bring to a gentle boil, reduce to low, cover, and simmer for about 20 minutes.
  4. Once lentils and oats are tender, remove from heat and stir in chopped kale, turmeric, black pepper, allspice (if using), and salt.
  5. Scoop the savory oatmeal into bowls and serve warm, or let it cool to room temperature if preferred.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 51gProtein: 16gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3.5gSodium: 200mgPotassium: 800mgFiber: 12gSugar: 2gVitamin A: 500IUVitamin C: 30mgCalcium: 60mgIron: 3.5mg

Notes

Store leftovers in airtight containers for up to 5 days; reheat gently.

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