Description
A nutrient-dense, savory breakfast bowl featuring seasoned lentils, wilted greens, a runny egg, and creamy avocado, perfect for breakfast or a light lunch.
Ingredients
Scale
- 1 tbsp Extra virgin olive oil
- 1 medium Yellow onion, finely chopped
- 2 cloves Garlic, minced
- 1 cup Brown or green lentils, rinsed
- 4 cups Vegetable broth (low-sodium)
- 1 tsp Dried thyme
- 1/2 tsp Smoked paprika
- 1/2 tsp Ground cumin
- Salt and black pepper, to taste
- 1-2 Large eggs
- 2 cups Fresh spinach
- 1/2 Avocado, sliced or mashed
- 1 tbsp Crumbled feta cheese (optional)
- 1 tbsp Fresh parsley or cilantro, chopped
- Pinch of red pepper flakes (optional)
Instructions
- Heat oil over medium heat in a medium saucepan. Add onion and cook until soft and translucent, about 5–7 minutes. Add garlic and cook 30–60 seconds until fragrant.
- Stir in thyme, smoked paprika, and cumin. Add rinsed lentils and toast for 1–2 minutes so the spices bloom and coat the lentils.
- Pour in vegetable broth and bring to a simmer. Reduce heat to low, cover, and cook until the lentils are tender but hold shape, about 20–30 minutes. Check for tenderness and add salt and pepper near the end.
- While lentils cook, wilt spinach briefly in a pan or stir into the hot lentils to wilt. Cook eggs to preference—poached or soft-fried work best. Slice avocado and chop herbs.
- Divide lentils into bowls, place spinach, top with egg, avocado, and a sprinkle of feta and herbs. Break the yolk to moisten the lentils. A pinch of red pepper flakes adds heat if desired.
Notes
Store cooked lentils separately from eggs and avocado for best results. Great for meal prep.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 2g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 14g
- Cholesterol: 120mg