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.
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
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.
- 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
- 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.
Do you have a favorite savory way to eat oats?
You might be interested to learn a bit more.