Description
A hearty and nutritious Savory Lentil Breakfast Bowl combining tender simmered lentils with sautéed spinach, creamy avocado, and a perfectly cooked egg. This wholesome dish is flavored with aromatic spices and fresh herbs, making it a satisfying start to your day.
Ingredients
Scale
Base
- 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, to taste
- Black pepper, to taste
Toppings
- 1 to 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
- Sauté Aromatics: Heat the olive oil in a medium saucepan or Dutch oven over medium heat. Add the finely chopped onion and sauté for 5 to 7 minutes, stirring occasionally until soft and translucent. Add minced garlic and cook for 1 minute, being careful not to let it brown.
- Toast Spices and Lentils: Stir in the dried thyme, smoked paprika, and ground cumin, cooking and stirring constantly for 30 seconds to release their aromas. Add the rinsed lentils and stir to coat them with the oil and spices, toasting for 1 to 2 minutes.
- Simmer Lentils: Pour in the vegetable broth and bring the mixture to a boil. Immediately reduce heat to low, cover with a lid, and gently simmer for 25 to 30 minutes until the lentils are tender but still slightly firm. Remove from heat and season with salt and black pepper to taste.
- Cook Spinach and Eggs: While the lentils cook, heat a teaspoon of olive oil in a separate skillet over medium heat. Add fresh spinach with a pinch of salt and sauté for 1 to 2 minutes until just wilted. Cook eggs by your preferred method—poaching, soft-boiling, or pan-frying in a nonstick skillet—aiming for soft, jammy yolks.
- Assemble the Bowl: Spoon the warm lentils into bowls. Nestle the sautéed spinach in the center, place the cooked egg on top, and arrange the avocado slices or mash to the side. Garnish with crumbled feta cheese, chopped fresh parsley or cilantro, and a pinch of red pepper flakes if desired. Serve immediately.
Notes
- For a vegan version, omit the egg and feta, or use plant-based alternatives.
- Adjust the spices to suit your taste preferences; smoked paprika adds a subtle smoky flavor.
- Soft-boiled eggs can be prepared ahead and refrigerated for convenience.
- Use low-sodium vegetable broth to control salt levels.
- Leftover lentils can be stored in the refrigerator for up to 3 days.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Mediterranean
Keywords: savory lentil breakfast bowl, lentils, spinach, avocado, egg breakfast, healthy breakfast, Mediterranean breakfast, vegetarian breakfast bowl
