Creamy Lentils & Oats with Sweetly Spiced Apples – Lentils.org

Creamy Lentils & Oats with Sweetly Spiced Apples

  By DietitianDeveloped    

January 31, 2018

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  • Prep: 5 Minutes
  • Cook: 30 Minutes

  • 5 Minutes

    30 Minutes

    35 Minutes

  • Yields: 5
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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.

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

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Nutrition Facts

Serving Size1 1/2 cups (375 mL)
Calories290
Sodium150 mg
Potassium395 mg
Protein12 g
Cholesterol0 mg
Sugar15 g
Total Fat5 g
Saturated Fat0.5 g
Total Carbohydrates50 g
Dietary Fiber8 g