Protein-Packed Start to Your Day
As a plant-based nutrition expert and food blogger, I’m always looking for ways to help people increase their protein intake at breakfast. Protein is essential for maintaining muscle mass, which may naturally decline with age. One fantastic way to start your day with a protein boost is by incorporating legumes into your morning meal. This Apple Pie Red Lentil Oatmeal recipe is a delicious, nutritious way to do just that.
Besides being nutritious, the flavor tastes like apple pie! I purposely kept the amount of red lentils in the recipe lower because they give a slightly grainier mouthfeel than using only oats. However, if you’d like to increase the ratio of oats to red lentils, try it.
Why You May Need More Protein at Breakfast
A serving of this Apple Pie Red Lentil Oatmeal has almost 7 grams of protein, and if you eat it with 1/4 cup of unsweetened Edensoy soy milk, you’ll add three more grams.
Breakfast is often the most neglected meal of the day, especially when it comes to protein. Many traditional breakfast options, like cereals and toast, are high in carbohydrates but low in protein. However, protein is crucial for various bodily functions, including muscle repair, enzyme production, and hormone regulation.
While some studies reveal that older adults do not need to increase protein intake to prevent muscle loss, increasing protein intake may help maintain strength and mobility.
Studies have shown that spreading protein intake throughout the day, starting with a high-protein breakfast, can be more beneficial than consuming most of your protein at lunch or dinner.
Red Lentils: A Secret Weapon for Fullness and Nutrition
Red lentils are a nutritional powerhouse. They are rich in protein and packed with fiber, which helps you feel fuller for longer. This can be particularly helpful if you’re trying to manage your weight or avoid mid-morning hunger pangs. The fiber in lentils also supports digestive health, helping to keep things moving smoothly.
Lentils are a great source of iron, folate, and other essential vitamins and minerals. For plant-based eaters, they provide an excellent source of plant-based protein, which is essential for a balanced diet.
The Healthy Benefits of Legumes
Legumes, including lentils, beans, and peas, are among the healthiest foods. They have been shown to reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. This is mainly due to their high content of fiber, protein, vitamins, and minerals, as well as their low glycemic index, which helps stabilize blood sugar levels.
Incorporating more legumes into your diet can also help reduce inflammation and improve gut health. The prebiotic fibers found in legumes nourish the beneficial bacteria in your gut, promoting a healthy microbiome.
Apple Pie Red Lentil Oatmeal Preparation
This recipe is for making in an Instant Pot using steel-cut oats, but you can also make it on the stovetop using either steel-cut oats or old-fashioned oats. You may find one method more convenient. Steel-cut oats take at least twice as long to prepare on the stovetop, so using the Instant Pot (or other pressure cooker) is a timesaver.
Steel-cut oats may take longer to digest and, therefore, may keep you fuller and reduce the spike in blood sugar you might get from old-fashioned oats.
It’s best to avoid instant oats, as they are digested quickly and may boost blood sugar quickly.
These recipes are very easy to accommodate to your tastes. If you’d like to leave out the apples, that would work. Or, if you’d like to add more maple syrup or adjust the vanilla, it’s all up to you.
If you’re using the steel-cut recipe, note that when you first open the lid, the oatmeal may seem a bit watery, but it will quickly thicken up.
This Instant Pot Version of the Red Lentil Breakfast Oats recipe is a variation on the stovetop because it incorporates diced apples. The Instant Pot cooks the oats, red lentils, and apple in just 4 minutes with 10 minutes of natural pressure release.
Apple Pie Red Lentil Oatmeal Instant Pot
Equipment
- 1 Instant Pot
Ingredients
- 1 cup steel-cut oats
- 1/2 cup red split lentils
- 1 cup apple cored and diced (no need to peel)
- 1 tsp cinnamon
- 2 tsp vanilla extract
- 1 tbsp maple syrup
- 3 tbsp ground flaxseeds
- 1/4 tsp salt (optional)
Toppings:
- walnuts
- berries
- ground chia seeds
Instructions
- Rinse lentils in a strainer until they run clear.
- Add lentils, oats, apples, cinnamon, flaxseeds, maple syrup, and salt to the Instant Pot.
- Cover with water, about 3 cups. Stir to keep the lentils from sticking
- Cook on high pressure for 4 minutes, then naturally release the steam for about 10 minutes. The cereal will be creamy and thicken a little more as it sits.
I used green lentils as it’s what I had and used my rice cooker on Porridge setting. This was delicious. I froze leftovers in individual servings so that I could have it during the week. This would make a healthy afternoon snack too.
I’m so glad you enjoyed the recipe and it’s good to know the green lentils worked. Freezing individual containers is a good idea, too. Thanks for your comment. 🙂