Dietitian Developed

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Dietitian Developed

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Creamy Lentils & Oats with Sweetly Spiced Apples

Prep Time: 5 Minutes

Total time: 35 Minutes

Servings: 5

Dietitian Developed

Recipe by

Dietitian Developed

View All

Ingredients

Directions

Nutrition

Ingredients

    1 Tbsp (15 mL) canola oil

    2 large apples, unpeeled, cut into bite-sized pieces

    1/2 tsp (2 mL) cardamom

    3/4 tsp (4 mL) cinnamon

    3 cups (750 mL) water

    1/4 tsp (1 mL) salt

    1/2 cup (125 mL) split red lentils

    1 cup (250 mL) steel cut oats

    1 1/2 cups (375 mL) skim milk


Directions

  1. Heat a saucepan over medium heat. Add oil and swirl to cover the surface. Add apples and cook until lightly softened, approximately 3-5 minutes. Stir occasionally to prevent sticking. Add cardamom and cinnamon, stir to mix well.
  2. Add water and salt. Increase heat and bring contents to a boil. Add lentils and oats. Stir vigorously. Reduce heat to medium-low to maintain a steady simmer. Add milk and stir well. Cover and continue to simmer for 25-30 minutes, until lentils and oats are cooked and most of the liquid is absorbed. Stir occasionally to prevent sticking.
  3. 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 microwave.

Nutritional Information

  • Serving Size: 1 1/2 cups (375 mL)
  • Per serving:
  • Calories 290
  • Total Fat 5 g
  • Saturated Fat 0.5 g
  • Cholesterol 0 mg
  • Carbohydrates 50 g
  • Dietary Fibre 8 g
  • Sugar 15 g
  • Protein 12 g
  • Sodium 150 mg
  • Potassium 395 mg
  • Folate 4 mcg