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High Protein Savory Oatmeal

High-Protein Savory Oatmeal for a Wholesome Start

This High Protein Savory Oatmeal is a nourishing, protein-rich dish perfect for breakfast.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 2 bowls
Course: Breakfast
Cuisine: American
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Base Ingredients
  • 1 tablespoon Olive Oil Adds richness and flavor; omit for a lower-fat option.
  • 1 teaspoon Cumin Seeds Provides earthy flavor; ground cumin can be used as a substitute.
  • 1 medium Yellow/Red/Sweet Onion Adds sweetness and aromatic depth.
  • 2 cloves Garlic Enhances savory notes; fresh is best.
  • 1 tablespoon Ginger Adds warmth and zest; fresh is recommended.
  • 1 medium Green Chili Peppers Offers heat and flavor; adjust based on tolerance.
  • 1 cup Red Lentils Base ingredient providing protein and fiber; rinse well.
  • 1 cup Steel-Cut Oats Creates a hearty texture; rolled oats can be used but will cook faster.
  • 4 cups Water Necessary for cooking the oats and lentils.
Creaminess
  • 1 cup Unsweetened Non-Dairy Milk Enhances creaminess; optional based on desired consistency.
Greens
  • 2 cups Kale Adds nutrition and color; can be substituted or omitted.
Flavor and Health
  • 1 teaspoon Turmeric Provides anti-inflammatory benefits.
  • to taste Black Pepper Enhances flavor; aids in turmeric absorption.
  • 1/4 teaspoon Allspice Adds complexity; optional.
  • to taste Salt Enhances overall taste.

Equipment

  • medium-large saucepan

Method
 

Cooking Instructions
  1. In a medium-large saucepan, heat 1 tablespoon of olive oil over medium heat. Add 1 teaspoon of cumin seeds, cooking for about 1 minute until fragrant. Then, add 1 diced onion and sauté for 3 minutes until translucent.
  2. Stir in 2 minced garlic cloves, 1 tablespoon of minced fresh ginger, and 1 minced green chili pepper. Cook for an additional minute, stirring frequently.
  3. Add 1 cup of rinsed red lentils and 1 cup of steel-cut oats into the pan, followed by 4 cups of water. Bring everything to a gentle boil, then reduce heat to low. Cover the pot and let it simmer for about 20 minutes.
  4. Remove the saucepan from heat and fold in 2 cups of chopped kale, 1 teaspoon of turmeric, black pepper, and optionally, 1/4 teaspoon of allspice. Mix well, allowing the kale to wilt.
  5. Serve warm, drizzling extra olive oil on top or sprinkling with fresh herbs if desired.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 50gProtein: 15gFat: 8gSaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 12gSugar: 2gVitamin A: 1500IUVitamin C: 15mgCalcium: 120mgIron: 4mg

Notes

Rinse lentils thoroughly before cooking. Adjust cooking liquid as needed. Ideal for meal prep.

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