Description
A hearty and nutritious breakfast bowl featuring nutty lentils, topped with a jammy egg, creamy avocado, and fresh herbs.
Ingredients
Scale
- 1 tbsp olive oil (extra virgin preferred)
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 4 cups low-sodium vegetable broth (or water)
- 1 tsp dried thyme
- 1/2 tsp smoked paprika
- 1/2 tsp ground cumin
- Salt and black pepper to taste
- 1–2 large eggs per serving (jammy or poached recommended)
- 2 cups fresh spinach
- 1/2 avocado, sliced or mashed
- 1 tbsp crumbled feta (optional)
- 1 tbsp fresh parsley or cilantro, chopped
- Pinch of red pepper flakes (optional)
Instructions
- Heat olive oil in a medium saucepan over medium heat. Add onion and a pinch of salt; cook until translucent and starting to brown, about 6–8 minutes.
- Add minced garlic and cook for 30 seconds until fragrant.
- Stir in smoked paprika, cumin, and thyme; toast for 20–30 seconds, then add lentils and toss to coat.
- Pour in vegetable broth, bring to a simmer, reduce heat to low, and cover. Cook until lentils are tender but not mushy, about 20–25 minutes.
- Stir in fresh spinach until wilted and season with salt and pepper to taste.
- While lentils simmer, cook eggs (soft-poached, jammy fried, or soft-boiled). Slice or mash the avocado and chop the herbs.
- Spoon lentils into bowls, top each with an egg, avocado, feta (if using), herbs, and red pepper flakes. Mix yolks into lentils for a rich sauce.
Notes
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Healthy
Nutrition
- Serving Size: 1 bowl
- Calories: 400
- Sugar: 2g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 16g
- Protein: 20g
- Cholesterol: 186mg
Keywords: Savory Lentil Breakfast Bowl