Every weekend, I make this hearty, high-protein breakfast for my husband, and it’s become a staple in our home. Packed with nutritious ingredients like yellow lentils, oatmeal, and chia seeds, this breakfast is filling, delicious, and provides the energy to start the day strong. It’s not only simple to make but also full of plant-based protein, making it a perfect choice for anyone looking to eat healthier. Let’s dive into the recipe!
Full Recipe:
Ingredients:
Main Ingredients:
- 7 oz | 200g | 1 cup yellow lentils
(These lentils cook quickly and are a great source of protein and fiber.) - 6 oz | 150g | 1.5 cups oatmeal
(Oats add texture and a great source of complex carbohydrates.) - 8 fl oz | 230ml | 1 cup water
(This is used to hydrate the oatmeal and lentils, helping them blend smoothly.) - 2 tbsp oil
(Use olive or vegetable oil to add moisture and help with cooking.) - 1/4 tsp salt
(Enhances the natural flavors of the ingredients.) - 2 tsp baking powder
(Baking powder helps to make the mixture light and fluffy.) - 1 tbsp apple cider vinegar
(This helps activate the baking powder and adds a subtle tang to the dish.) - 1 oz | 20g | 1/4 cup whole psyllium husk
(Psyllium husk adds fiber and helps bind the ingredients together, giving the dish a hearty texture.)
Chia “Caviar” Ingredients:
- 2 tbsp chia seeds
(Chia seeds are packed with omega-3 fatty acids and provide a gelatinous texture when soaked.) - 5 tbsp | 70ml | 1/3 cup water
(Used to hydrate the chia seeds and form the “caviar” texture.) - 2 tbsp soy sauce
(For a savory, umami-rich flavor that complements the chia seeds.) - 1 tbsp sesame oil
(Adds a nutty, rich taste to the chia “caviar”.) - 2 seaweed sheets
(Crumble these to add a hint of the ocean, giving the chia mixture a unique “caviar” flavor.)
Instructions:
Step 1: Prepare the Lentil and Oatmeal Mixture
- Cook the Lentils:
- Rinse the yellow lentils thoroughly under cold water.
- In a pot, bring the lentils and 1 cup water to a boil. Reduce the heat and let them simmer for about 15-20 minutes until they are soft. Drain any excess water.
- Prepare the Oatmeal:
- In a separate bowl, combine the oatmeal with 1 cup of warm water. Let it sit for 5 minutes to absorb the liquid and soften.
- Mix the Ingredients:
- In a large bowl, combine the cooked lentils, soaked oatmeal, 2 tbsp oil, and 1/4 tsp salt.
- Stir in the 2 tsp baking powder, 1 tbsp apple cider vinegar, and 1/4 cup psyllium husk. Mix everything thoroughly until it forms a smooth, thick batter.
- Rest the Mixture:
- Let the mixture sit for about 10 minutes to allow the psyllium husk to fully absorb the moisture and thicken the batter.
Step 2: Make the Chia “Caviar”
- Soak the Chia Seeds:
- In a small bowl, combine 2 tbsp chia seeds with 5 tbsp water. Stir and let it sit for about 5 minutes until the chia seeds absorb the water and form a gel-like consistency.
- Add Flavor:
- Once the chia seeds have absorbed the water, stir in 2 tbsp soy sauce and 1 tbsp sesame oil. Crumble the 2 seaweed sheets into the mixture and combine well.
- The chia mixture will now have a savory, ocean-like flavor, resembling “caviar.” Set aside until ready to serve.
Step 3: Cook the Lentil-Oatmeal Cakes
- Form the Cakes:
- Heat a non-stick skillet over medium heat and lightly grease it with oil.
- Scoop out portions of the lentil-oatmeal mixture and shape them into patties or cakes.
- Cook:
- Place the patties in the heated skillet and cook for about 4-5 minutes on each side, until golden brown and crispy on the outside.
- You can make larger patties for a main course or smaller ones for a light snack.
Step 4: Serve and Enjoy!
- Plate the Lentil-Oatmeal Cakes:
Serve the crispy lentil-oatmeal cakes hot, straight from the pan. - Top with Chia “Caviar”:
Spoon some of the chia “caviar” on top of the cakes for an extra boost of flavor. The chia “caviar” adds a savory, umami-rich finish to the dish. - Garnish with Fresh Herbs:
For added freshness, you can sprinkle some chopped parsley, cilantro, or green onions on top.
Why This Recipe is So Special:
- High Protein Content:
This dish is packed with plant-based protein from lentils, oatmeal, and chia seeds, making it a great option for anyone looking to add more protein to their diet, especially if you’re following a vegetarian or vegan lifestyle. - Nutrient-Dense Ingredients:
The yellow lentils are rich in fiber and essential vitamins like folate and iron. Oatmeal provides complex carbs and psyllium husk boosts fiber intake, while chia seeds offer omega-3 fatty acids. Altogether, this breakfast is not only filling but also highly nutritious. - Versatile:
You can customize this recipe easily by adding other herbs and spices to the lentil-oatmeal mixture or swapping out the chia “caviar” for your favorite toppings, such as avocado or sautéed mushrooms. - Great for Meal Prep:
These lentil-oatmeal cakes are perfect for meal prep. Make a big batch, store them in the fridge, and reheat for a quick and easy breakfast or snack throughout the week.
FAQs:
1. Can I use other types of lentils?
Yes! You can substitute red or green lentils, but keep in mind that the cooking times may vary. Yellow lentils are quick to cook and provide a softer texture.
2. Can I make the chia “caviar” ahead of time?
Absolutely. The chia “caviar” can be made up to 2 days in advance. Just store it in an airtight container in the refrigerator and stir it before serving.
3. Can I bake the lentil-oatmeal cakes instead of frying them?
Yes, you can bake the cakes for a healthier option. Preheat your oven to 180°C | 350°F and bake for about 20 minutes, flipping halfway through, until both sides are golden and crisp.
4. What can I serve alongside this dish?
These lentil-oatmeal cakes pair wonderfully with avocado slices, a side of fresh salad, or even a dollop of plant-based yogurt for extra creaminess.
Nutritional Information (Per Serving):
Note: Nutritional values may vary depending on the specific brands and ingredients used.
- Calories: 320 kcal
- Protein: 15g
- Carbohydrates: 45g
- Fat: 8g
- Fiber: 12g
- Omega-3s: High (from chia seeds)
Conclusion:
This simple and healthy high-protein breakfast recipe is the perfect way to start your weekend, or any day for that matter! Not only is it a delicious way to enjoy lentils and oats, but it’s also incredibly nutritious. The lentil-oatmeal cakes are crispy on the outside and tender on the inside, and the chia “caviar” adds a unique and savory twist to the dish. Enjoy this wholesome breakfast with your loved ones!
Bon Appétit! 😊