Red Lentils & Oats Porridge | High Protein Vegan Breakfast


red lentils oats porridge, high protein vegan breakfast recipe

Beyond the excitement of touching the Canadian ground for the first time — some three years ago — the apprehension of an ominous winter soon dawned upon us at the first sight of snow, after merely two weeks. In our empty basement apartment, equipped with just a fridge and cooker, no furniture, no bed, no mattress, no curtains, borderline panic-stricken, we had to act. The rumours of the hostile Canadian weather left no room for leisurely snow gazing into the tapestry of winter wonderland through the window. Though disoriented, thoughts and instinct inferred into prioritisation. Stocking up on food was top of the list. My fruitless preliminary research for vegan eateries in the area ticked us into our only option: cooking and eating from home, as we would gradually get us settled.  Pantry staples, in bulk if possible, would evidently not only save us multiple trips to the grocery store, but would also stretch our dollars. In times like these, a good home-cooked meal does bring well needed comfort and warmth to the stomach. Rice and lentils were our first choice followed by oats, beans, a selection of basic spices, a few frozen items and some fresh fruits and vegetables. Lentils are particularly convenient as they require no soaking (or little, depending on the recipe) and cook quite fast as compared to other pulses.

Having been raised on pulses, these dry seeds need no introduction to me. If pulses are all new to you, they are leguminous crops that are harvested solely for the dry seed. Dried beans, lentils and peas make up for the most commonly known and consumed types of pulses. Mauritian cuisine features lentils and beans in a variety of dishes that are savoured by most, well beyond the veggie eater only. A typical bowl of lentil soup or dal very often are part of dinner, rounding it off for a satiating meal. If not for their delicious appeal, there are more than one reason lentils should make it to your table regularly and not merely because the United Nations declared 2016 International Year of Pulses #IYP2016. For their numerous and invaluable health benefits, to shun from these inexpensive seeds and denying them a rightful shelf in the pantry would be a crime.

red lentils oats porridge, high protein vegan breakfast recipe

Rich in dietary fiber which helps lower cholesterol, they are also an ideal source of low-fat protein. Their low glycemic index contributes in regulating blood sugar; pulses should undoutedly be part of any diabetes sufferer’s diet. With a high content of iron and zinc, lentils and beans are also prized for being gluten-free. A lot of gluten-free flours on the market nowadays are bean and lentil flour – gram (besan) and chickpea being probably among the most popular.

No wonder around the world, pulses are being celebrated and been brought up to another level in the food supply. Canada is one of the largest producers of lentils which are among the pulses family. In an attempt to raise awareness, Canadian Lentils is hosting a fabulous event #LoveLentils Star of the Show to which I am submitting an entry. In this two-minute video, I am presenting my signature lentil recipe. If selected, I will be going all the way to Prince Edward island where I’ll have the chance to be featured in a web video show with Chef Michael Smith himself! I could do with all the support I can get for this. Please like and share this video to help me get there.

Watch the video. If you like this video, please give it a thumbs up and share it.

Red Lentils & Oats Porridge

High Protein Vegan Breakfast Recipe

Ingredients (serves 2)

1/2 cup red lentils
1 cup rolled oats (I used thick/jumbo rolled oats)
1/2 teaspoon turmeric powder
1 teaspoon coriander powder
4 – 5 curry leaves (dried, frozen or fresh)
1/2 teaspoon dried thyme (or leaves 2 – 3 sprigs of fresh thyme)
1 tablespoon nutritional yeast (more to taste)
2 – 3 tablespoons frozen peas (defrosted)
Salt to taste

Rinse the lentils in cold water and drain a few times until the water runs clear. Add lentils to a saucepan and fill with one and half cups of water. Cover and cook on medium heat for about 10 minutes or until lentils are soft. If the water is boiling over, place the lid so that the saucepan is partly uncovered. Check on the lentils in case the water is drying out.
Most of the water should be absorbed.
Clear a small section of the saucepan from the lentils, and add the turmeric, coriander powder and curry leaves. When the spices hit the hot pan, they will instantly release more flavour. Lightly roast the spices for about 10 seconds, then mix with the lentils. Add a little water then add the rolled oats and two and a half cups of water.
Stir and let this cook until the oats have absorbed most of the water. Depending on the type of oats, this should take 5 to 8 minutes. Add more water if required, depending on how creamy you like the oats.
Add the nutritional yeast, peas, dried thyme and salt to taste.
Turn off heat and serve warm.

5.0 from 2 reviews
Red Lentils & Oats Porridge | High Protein Vegan Breakfast
 
Prep time
Cook time
Total time
 
A creamy bowl of savoury oats porridge with red lentils to up the protein content of this healthy vegan breakfast and keep you satiated for longer.
Author:
Recipe type: Breakfast
Yield: 2 servings
Ingredients
  • ½ cup red lentils
  • 1 cup rolled oats (I used thick/jumbo rolled oats)
  • ½ teaspoon turmeric powder
  • 1 teaspoon coriander powder
  • 4 - 5 curry leaves (dried, frozen or fresh)
  • ½ teaspoon dried thyme (or leaves 2 - 3 sprigs of fresh thyme)
  • 1 tablespoon nutritional yeast (more to taste)
  • 2 - 3 tablespoons frozen peas (defrosted)
  • Salt to taste
Instructions
  1. Rinse the lentils in cold water and drain a few times until the water runs clear. Add lentils to a saucepan and fill with one and half cups of water. Cover and cook on medium heat for about 10 minutes or until lentils are soft. If the water is boiling over, place the lid so that the saucepan is partly uncovered. Check on the lentils in case the water is drying out.
  2. Most of the water should be absorbed.
  3. Clear a small section of the saucepan from the lentils, and add the turmeric, coriander powder and curry leaves. When the spices hit the hot pan, they will instantly release more flavour. Lightly roast the spices for about 10 seconds, then mix with the lentils. Add a little water then add the rolled oats and two and a half cups of water.
  4. Stir and let this cook until the oats have absorbed most of the water. Depending on the type of oats, this should take 5 to 8 minutes. Add more water if required, depending on how creamy you like the oats.
  5. Add the nutritional yeast, peas, dried thyme and salt to taste.
  6. Turn off heat and serve warm.
Nutrition Information
Serving size: 2 Calories: 272 Fat: 4 Carbohydrates: 46 Protein: 14

Not that I count calories but here are the basic nutritional fact of this Red Lentils & Oats Porridge per serving:

Calories: 272 | Carbs: 46g | Fat: 4g  | Protein: 14g

Some more lentil recipes from the blog:

If you would like to help raise awareness about pulses, here’s an infographic provided by the FAO (Food and Agriculture Organization of the United Nations) available for you to pin or download the pdf version.

Infographic credit: fao.org

2016 International Year of Pulses

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3 Comments

  • Kelly Canzoneri
    March 1, 2016 at 1:50 pm

    I made this this morning it was really good my spouse like it so we will be eating this frequently. I’m always on the looking for breakfast items .. You have a wonderful utube channel. Thank you. Good luck with the contest.

  • Syra Ama
    October 5, 2016 at 5:01 am

    This recipe is delicious. I am always looking for breakfasts that can be taken on the go and this is perfect! Great autumnal treat too. Thanks.

    • veganlovlie
      October 10, 2016 at 4:12 pm

      We just love savoury oatmeal. They make such filling breakfasts. Glad you liked the recipe. 🙂

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