Creamy Oats and Lentils with Sweetly Spiced Apples: A Healthy Breakfast
If you want this on the table in under 5 minutes, cook up a batch on the weekend and dish out 1-cup servings in individual microwaveable bowls. Store them in the refrigerator or freezer. Before reheating, stir in a bit of milk for extra creaminess.
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Servings: 5 cups
Calories: 288kcal
Ingredients
- 1 Tbsp canola oil
- 2 large apples unpeeled, cut into bite-sized pieces (about 4 cups)
- ½ tsp cardamom
- ¾ tsp cinnamon
- 3 cups water
- ¼ tsp salt
- ½ cup red lentils, sorted and rinsed
- 1 cup steel cut oats
- 1 ½ cups nonfat milk (or milk of choice)
Instructions
- Heat a large pot over medium heat. Add the canola oil and swirl to cover the surface. Add the diced apples. Cook until lightly softened, about 3 - 5 minutes. Stir occasionally to prevent sticking. Add the cardamom and cinnamon and stir to mix the seasonings well.
- Add the water and the salt. 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. Add the milk and stir well.
- Cover and continue to simmer for 25-30 minutes, until the lentils and oats are cooked and most of the liquid is absorbed. Stir occasionally to prevent sticking.
- Serve with toppings of choice such as additional diced apples, brown sugar, honey, almonds or walnuts. Refrigerate leftovers. To reheat, add a little milk and warm on the stovetop or the microwave.
Notes
If you're tracking Diabetes Exchanges, count 1 serving of Creamy Oats and Lentils with Sweetly Spiced Apples as 2 Starch, 1 Fruit and 1 Fat
Nutrition
Serving: 1cup | Calories: 288kcal | Carbohydrates: 50g | Protein: 12g | Fat: 5g | Saturated Fat: 0.8g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 158mg | Fiber: 8g