Savory Lentil Breakfast Bowl Recipe

Introduction

This Savory Lentil Breakfast Bowl is a nourishing and flavorful way to start your day. Packed with protein and fresh ingredients, it combines tender lentils, sautéed spinach, creamy avocado, and a perfectly cooked egg for a wholesome meal.

Ingredients

• 1 tablespoon olive oil, extra virgin preferred
• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth, low-sodium
• 1 teaspoon dried thyme
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon ground cumin
• Salt, to taste
• Black pepper, to taste
• 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
• Red pepper flakes, pinch, optional

Instructions

1. Step 1: Heat 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 the onion is soft and translucent. Stir in minced garlic and cook for 1 minute without browning.
2. Step 2: Add dried thyme, smoked paprika, and ground cumin to the pan. Stir constantly for 30 seconds to release their aromas. Then add rinsed lentils and stir to coat them with the oil and spices, toasting for 1 to 2 minutes.
3. Step 3: Pour in vegetable broth and bring the mixture to a boil. Reduce heat to low, cover with a lid, and gently simmer for 25 to 30 minutes until lentils are tender but slightly firm. Season generously with salt and black pepper.
4. Step 4: While lentils simmer, 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.
5. Step 5: Cook eggs to your liking—poached, soft-boiled, or pan-fried—aiming for soft, jammy yolks.
6. Step 6: To assemble, spoon warm lentils into bowls. Place sautéed spinach in the center, top with the cooked egg, and arrange avocado on the side. Finish with crumbled feta cheese, fresh herbs, and a pinch of red pepper flakes if desired. Serve immediately.

Tips & Variations

• Use vegetable broth with low sodium to control saltiness in the dish.
• Swap fresh parsley for cilantro to change the herb flavor according to your preference.
• Try adding a squeeze of fresh lemon juice before serving for a bright, zesty touch.
• For a vegan version, omit the egg and feta or substitute with tofu scramble and vegan cheese.

Storage

Store leftover lentils and sautéed spinach separately in airtight containers in the refrigerator for up to 3 days. Reheat gently on the stove or microwave until warm. Prepare fresh eggs and avocado when ready to serve for the best texture and flavor.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use red lentils instead of brown or green lentils?

Red lentils cook faster and tend to become mushy, so they’re not ideal for this recipe where a slight bite is preferred. Stick to brown or green lentils for the best texture.

What’s the best way to cook the eggs for this bowl?

Poached, soft-boiled, or pan-fried eggs work well. The key is to keep the yolks soft and jammy to add creaminess when mixed with the lentils and spinach.

Savory Lentil Breakfast Bowl Recipe

Print Recipe

★★★★★

4.5 from 130 reviews

This Savory Lentil Breakfast Bowl is a hearty and nutritious way to start your day. Featuring tender simmered lentils infused with aromatic spices, sautéed fresh spinach, a perfectly cooked egg, creamy avocado, and optional crumbled feta and fresh herbs, this breakfast bowl is flavorful, satisfying, and packed with protein and fiber. Ideal for a wholesome morning meal or brunch, it balances plant-based ingredients with a protein boost from eggs for sustained energy.

• Author: Sophie
• Prep Time: 10 minutes
• Cook Time: 35 minutes
• Total Time: 45 minutes
• Yield: 2 servings 1x
• Category: Breakfast
• Method: Stovetop
• Cuisine: Mediterranean
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Base

• 1 tablespoon olive oil, extra virgin preferred
• 1 medium yellow onion, finely chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 4 cups vegetable broth, low-sodium
• 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
• Red pepper flakes, pinch, optional

Instructions

1. Sauté Aromatics: Heat 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 the onion is soft and translucent. Stir in minced garlic and cook for 1 minute, being careful not to brown the garlic.
2. Toast Spices and Lentils: Add dried thyme, smoked paprika, and ground cumin to the pan. Stir constantly for 30 seconds to release their aromas. Add rinsed lentils and stir well to coat them with the oil and spices. Continue toasting the lentils for 1 to 2 minutes.
3. Simmer Lentils: Pour in the vegetable broth and bring the mixture to a boil. As soon as it reaches a boil, reduce heat to low, cover with a lid, and gently simmer for 25 to 30 minutes until lentils are tender but still hold a slight bite. Remove from heat and season the lentils generously with salt and black pepper.
4. Cook Spinach and Eggs: While the lentils simmer, heat a teaspoon of olive oil in a separate skillet over medium heat. Add fresh spinach with a pinch of salt, sautéing for 1 to 2 minutes until just wilted. Cook the eggs to your preference—poached, soft-boiled, or pan-fried with soft, jammy yolks.
5. Assemble the Bowl: Spoon the warm lentils into serving bowls. Nestle the sautéed spinach in the center, add the cooked egg on top, and arrange avocado slices to the side. Finish by sprinkling crumbled feta cheese, fresh herbs, and a pinch of red pepper flakes if desired. Serve immediately for best flavor and texture.

Notes

• For a vegan version, omit the eggs and feta or substitute with tofu and nutritional yeast, respectively.
• Adjust the spices according to your taste preference; add more smoked paprika for a smokier flavor.
• To make this dish gluten free, ensure that the vegetable broth is certified gluten free.
• Use fresh herbs like parsley or cilantro to add brightness to the dish.
• Red pepper flakes add a nice touch of heat but can be omitted for a milder bowl.
• This recipe is perfect for meal prepping; store components separately and assemble fresh when ready to eat.

Keywords: lentil breakfast bowl, savory breakfast, healthy breakfast, vegetarian breakfast, lentils recipe, protein-packed breakfast, Mediterranean breakfast