Savory Oats and Lentils Recipe: Healthy Easy Side Dish

I think I’m a little late to the savory oats trend. I decided to explore oats as a dinner side dish to get more variety of fibers in my diet. And it turns out that putting a fried egg on this dish turns it into a delicious light entrée for dinner or an energy-sustaining breakfast.

Healthy Savory Oats and Lentils Recipe

Savory Oats and Lentils provides the fibers that are good for blood sugar control and cholesterol management.

You see, not all fibers are the same. And I’m especially interested in the types that are good for blood sugar management and cholesterol levels. Enter oats and their beta-glucan. And I pair that with lentils for their resistant starches and viscous fibers – also good for blood sugar management and cholesterol levels. Really this recipe hits a healthy food group trifecta: you’ve got legumes, whole grains and vegetables all in one pot!

Savory Oats and Lentils has a healthy trifecta: whole grains, legumes and vegetables!Click To Tweet
Savory Oats and Lentils for your gut bacteria

This healthy savory oats and lentils recipe is even more delicious topped with grated Parmesan cheese, scallions and maybe even some toasted nuts.

Serve this as a side to baked chicken or fish or even as a lighter entrée with an egg. The oats and red lentils combo worked out so well that I’ve tried it a few times. Check out Creamy Oats and Lentils with Sweetly Spiced Apples. Yum!

 

And as long as we’re talking oats and breakfast, be sure to try overnight oats. You get to make up the recipe. Layer the following in a jar and refrigerate: oats, yogurt or milk, fruit, nuts or seeds. There are so many options that you can have something different every day of the week. Plus, it’s a great breakfast to carry to work.

Savory Oats and Lentils Recipe: Healthy Easy Side Dish

Enjoy this for dinner or put an egg on it for a fiber-full breakfast, protein-rich. If you use the Diabetic Exchanges, count 1 cup serving as 2 Starch, 2 Veg, 2 Meat and 1 Fat. If 42 grams of carbohydrate is greater than your meal allowance, trim your portion to 3/4 cups for 31 grams of total carbohydrate. I've included recipe analysis below as a side dish as well as a breakfast entrée including an egg. The numbers in parentheses indicate the amount of nutrient in 1 cup of Savory Oats and Lentils topped with an Egg.
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Course: Dinner Side Dish or Savory Breakfast
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 5
Calories: 260kcal
Author: Jill Weisenberger MS, RDN, CDE, FAND

Ingredients

  • 1 Tbsp olive oil
  • 6 scallions, sliced in half lengthwise and then cut into 3-inch pieces
  • 4 cups packed chopped kale (about 4.5 ounces)
  • 12 ounces mushrooms sliced (about 5 cups), Choose any favorite mushrooms. I prefer cremini and skiitake
  • 4 garlic cloves, crushed or chopped
  • 1 tsp coarse black pepper
  • ½ tsp rubbed sage
  • 4 cups vegetable broth
  • ¾ cup red lentils, sorted and rinsed
  • ¾ cup steel cut oats

Instructions

  • Heat the pot over medium heat. Add the oil and swirl to cover the surface. Add the scallions, kale and mushrooms. Sauté until softened, about 5 minutes.
  • Add the garlic, pepper and sage, and stir to mix the seasonings well.
  • Add the vegetable broth. Increase the heat to bring the contents to a boil. Add the lentils and oats. Stir vigorously. Reduce the heat to medium low to obtain a steady simmer.
  • Cover and continue to simmer for about 25 minutes until the lentils and oats are soft and the liquid is mostly absorbed. Stir occasionally to prevent sticking.
  • If desired, top with diced scallions, Parmesan cheese, toasted cashews or toasted pine nuts.

Nutrition

Serving: 1cup | Calories: 260kcal | Carbohydrates: 42g | Protein: 14g | Fat: 5g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 460mg | Fiber: 6g

Do you have a favorite savory way to eat oats?

You might be interested to learn a bit more.

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Jill Weisenberger

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

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12 Comments

  1. Stephen Novak on March 28, 2018 at 9:22 pm

    I just tried this last night, WOW it was good. I love mushrooms and this dish brought out the flavors and was very satisfying. Thank you for posting this one Jill!

    • Jill Weisenberger on March 28, 2018 at 9:28 pm

      Thank you for the feedback! Funny, but one of my daughters is home now, so I made it for her tonight. We ate it as a main dish with a fried egg on top. We thought it was pretty delicious too. Let me know if you try the sweeter version with apples, cinnamon and cardamom. And thanks for sharing your experience.

  2. Constance on July 20, 2018 at 6:28 pm

    Fantastic! I was so ready for something new and different. Thank you!

    • Jill Weisenberger on July 20, 2018 at 6:29 pm

      Oh, thank you for telling us. I agree. I love this recipe!

  3. Maggie on October 16, 2018 at 2:13 pm

    This recipe is really unusual. And it works well. The flavors were perfect. It’s a keeper.

    • Jill Weisenberger on October 16, 2018 at 2:14 pm

      Yay! So glad you like it. Thanks for saying so.

  4. Haley on February 25, 2019 at 11:18 am

    This sounds interesting.

    • Jill Weisenberger on February 25, 2019 at 6:48 pm

      Thank you! I sure hope you like. Nearly every time I make it now, I serve it with a fried egg on top and make it a light dinner. I didn’t start out to make it a main dish, but it’s turned into that.

  5. Trying to eat healthier on September 18, 2019 at 2:49 pm

    I just wanted to say this recipe is brilliant. I have made it a couple times now and even my husband likes it. And it’s so healthy. Thank you!

    • Jill Weisenberger on September 19, 2019 at 10:11 am

      Thank you for saying so! Everyone in my family likes it too. I think it scares a few people off because it’s an odd combination of ingredients, but it works!

  6. Laura on December 13, 2019 at 3:26 pm

    This looks so delicious!
    Could you convert this recipe to cook in an Instant Pot? It’s all I have right now…

    • Jill Weisenberger on December 14, 2019 at 5:14 pm

      I haven’t tried that! Let’s put that out there: has anyone tried this in an instant pot? Anyone have thoughts on how to do that? Let’s hope someone offers suggestions Laura.

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