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.

4.15 from 21 votes

Print Pin

Course: Dinner Side Dish or Savory Breakfast

Prep Time: 10

Cook Time: 30

Total Time: 40

Servings:

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