Are you looking for a breakfast that's full of protein, fiber, and other nutrients sure to keep you fuelled for hours? This savoury lentil oatmeal is exactly what your body is craving. It's time to ditch the sweets for one morning to see how the other side lives!
Table of Contents
📖 About
We were originally inspired to make this meal because Mitch isn't really one for sweet breakfast meals (although, he does love some good pancakes). So, this option is absolutely perfect for those of you that are like him and don't want sweet foods in the morning.
You might be wondering if lentils and oats go together. Maybe it's not the first combination that comes to mind, but it should be! When cooked together, the textures compliment each other perfectly. Throw in a few seasonings and you've got yourself a real winner people!
This dish contains loads of complex carbs, healthy fats, fiber, and plant-based protein. What a better way to start your day? Plus, it's super quick to prep ahead of time and keep in the fridge for on-the-go mornings.
The garnishes are really what puts this oatmeal over the top. There's so many different combinations you can use, which keeps things interesting!
Our personal favourites are avocado, hummus, salsa, and green onions, but this is where you can get really creative and use whatever you're in the mood for. We've even been topping ours with our homegrown cherry tomatoes lately!
🍲 Key ingredients
- Rolled oats: a classic breakfast staple that can easily take on a savoury flavors, which is why it's so great in this recipe. We use rolled oats because we prefer their texture over quick oats, but you can also use steel-cut oats if that's your thing. In just half a cup of dried oats, you'll find 13 grams of protein and 8 grams of fiber. There are not many foods out there that come with a nutrition profile like oats!
- Red lentils: lentils may be one of the most overlooked superfoods out there! They serve as a great source of iron, and they're made up of 25% protein, making them a perfect replacement for meat. Not only that, lentils are packed with B vitamins, zinc, and magnesium. If you aren't regularly eating lentils, we suggest you start adding them into your eating routine (your body will thank you). There's so many different kinds of lentils, but we use split red lentils in this recipe as they cook the quickest.
- Hummus: we love to add hummus to our meals whenever we can. As you can see, we even add it to our oatmeal! It makes eat bite of this meal extra creamy and delicious. Chickpeas are our other secret weapon when it comes to eating a healthy and balanced plant-based diet. Much like lentils, they are full of health benefits, yet low in calories. In a 3 ½ ounce serving, there's nearly 8 grams of protein and 6 grams of fiber. Hummus is also filled with heart healthy minerals like magnesium and potassium. Pretty fantastic if you ask us!
- Garlic: you'll know when we're cooking by the smell of garlic spewing out of the kitchen. We love adding garlic to our meals because of how obsessed we are with the taste. In this dish, it adds the perfect element of zest. Feel free to add as much as you want. We certainly do!
🔪 Instructions
To start this recipe off, heat a little olive oil in a medium pot over low-medium on the stove. If you prefer not to use oil, you can also just use a splash of water. Then, add in the diced red onion and minced garlic, and sauté both of those for a couple minutes.
Next, you'll add in some rolled oats, red lentils (rinsed & drained), and veggie broth or water. Stir all that up, and bring it to a low boil. Then, turn the heat down, put a lid on, and simmer until the lentils are done.
Make sure to stir your oatmeal throughout cooking to prevent it from sticking to the bottom of your pot. You'll know the cooking process is done when the lentils are soft, but not too mushy.
Season the oatmeal with salt and pepper to taste, and take your pot off the stove. Divide the oatmeal between bowls, and top with your choice of garnishes. If you are prepping this ahead of time, let the oat mixture cool completely before transferring it to the fridge in an airtight container.
🌡️ Storage
While this oatmeal is best served immediately, the leftovers store quite nicely in the fridge for 2-3 days. For optimal freshness, store the garnishes separately from the lentil oatmeal mixture.
💭 Budget tips
We think everyone should be able to eat better for less, so here are a few tricks to make this recipe even more affordable:
- Choose a cheaper vegetable oil in place of the olive oil
- Cook the oats and lentils in water instead of veggie broth
- Skip some of the garnishes (this tastes great plain too)
🍴 Tasting notes
This meal is packed full of all the vitamins and minerals your body has been missing. It's:
- Hearty
- Filling
- Nutrient-dense
- Creamy
If you try this savoury oatmeal, please rate it and leave us a comment below! Want to stay up-to-date with new recipes? Subscribe to our newsletter or connect with Broke Bank Vegan on social media. Happy eating!
📋 Recipe
Savoury Lentil Oatmeal
Equipment
- Medium pot
- Chef knife
Ingredients
- 1 teaspoon olive oil ($0.04)
- ⅓ medium red onion ($0.08)
- 1-2 cloves garlic ($0.04)
- 1 cup rolled oats, dry ($0.19)
- ½ cup split red lentils, dry ($0.26)
- 3 ½ cups water or vegetable broth ($0.87)
- Salt & pepper to taste ($0.02)
Garnishes optional
- Hummus
- Cherry tomatoes
- Salsa
- Sliced green onion
- Crackers
- Hot sauce of choice
- Avocado slices
Instructions
- To start, heat 1 teaspoon olive oil in a medium pot over low-medium. Then, add in the diced red onion and minced garlic, sautéing both for 1-2 minutes.
- Next, add in the rolled oats, rinsed red lentils, veggie broth or water, and stir. Bring everything to a low boil, then turn the heat down, cover, and simmer for about 10-12 minutes, stirring occasionally. You'll know it's ready when the lentils are soft, but not too mushy.
- Season with salt and pepper to taste, stir, and remove your pot from the heat. Divide between bowls, and top with your choice of garnishes. If you are prepping this ahead of time, let the oat mixture cool completely before transferring it to the fridge in an airtight container.
Notes
- Optional garnishes are not reflected in the price or calories of this recipe.
Nutrition
♻️ Similar recipes
For more breakfast ideas, check out our:
- Perfect tofu scramble if savoury breakfasts are your thing.
- Vegan baked egg cups for the best breakfast to take with you on-the-go.
- Mushroom hummus toast if you're looking to shake things up!
- Blueberry pie oatmeal because everyone deserves pie for breakfast.
💬 FAQ
Since the split red lentils are so quick to cook, we don't think it's necessary to prepare them ahead of time.
We love all sorts of toppings on this meal, but some of our other favorites include sun-dried tomatoes, vegan cheese, sautéed mushrooms, or kale.
Yes, this oatmeal bowl is suitable for a gluten-free diet.
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