Description
A nutritious and energizing breakfast bowl featuring savory lentils, topped with fresh ingredients for a wholesome start to your day.
Ingredients
Scale
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, finely chopped
- 2 cloves garlic, minced
- 1 cup brown or green lentils, rinsed
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- Salt and freshly ground black pepper, to taste
- 1–2 large eggs
- 2 cups fresh spinach
- 1/2 avocado, sliced or mashed
- 1 tablespoon crumbled feta cheese (optional)
- 1 tablespoon fresh parsley or cilantro, chopped
- Pinch of red pepper flakes (optional)
Instructions
- Heat olive oil in a medium saucepan or Dutch oven over medium heat. Sauté the chopped onion for 5–7 minutes until softened and translucent.
- Add minced garlic and cook for 1 minute until fragrant.
- Stir in dried thyme, smoked paprika, and ground cumin, toasting for 30 seconds.
- Add rinsed lentils and toast for 1–2 minutes.
- Pour in vegetable broth, bring to a boil, then reduce heat to low. Cover and simmer for 25–30 minutes until lentils are tender.
- Season lentils with salt and black pepper.
- Cook eggs to your preference: soft-boil, poach, or with a jammy yolk.
- Sauté spinach in a separate skillet for 1–2 minutes until wilted.
- Spoon lentils into bowls, create a well, add spinach, and top with the egg.
- Arrange avocado alongside, finish with feta, herbs, and red pepper flakes. Serve immediately.
Notes
- For a vegan option, skip the eggs and feta cheese.
- You can use any variety of lentils you prefer, but cooking times may vary.
- Customize toppings to suit your taste, such as using different herbs or spices.
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 2g
- Sodium: 350mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 51g
- Fiber: 18g
- Protein: 22g
- Cholesterol: 186mg