Savory Lentil Breakfast Bowl with Eggs, Spinach, and Avocado Recipe
This Savory Lentil Breakfast Bowl is a nourishing and flavorful morning meal featuring a hearty lentil base simmered with aromatic spices and vegetable broth. Topped with runny eggs, sautéed spinach, creamy avocado, and optional feta and fresh herbs, it offers a balanced combination of protein, fiber, and healthy fats to kickstart your day with warmth and satisfaction.
- 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
Savory Lentil Base
- 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 Low-sodium vegetable broth
- 1 tsp Dried thyme
- 1/2 tsp Smoked paprika
- 1/2 tsp Ground cumin
- Salt and black pepper, to taste
Toppings (per bowl)
- 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
- Build the Aromatic Base: Heat 1 tablespoon of olive oil in a medium saucepan or Dutch oven over medium heat until shimmering. Add the finely chopped yellow onion and sauté for 5-7 minutes, stirring occasionally, until soft and translucent. Add the minced garlic and cook for 1 more minute until fragrant, taking care not to burn it.
- Toast the Spices and Lentils: Stir in dried thyme, smoked paprika, and ground cumin, cooking for about 30 seconds to release their aromas. Add the rinsed lentils and stir to coat them with the oil, onions, and spices. Toast the lentils for 1-2 minutes, which enhances their nutty flavor and helps them keep their shape.
- Cook the Lentils: Pour in 4 cups of vegetable broth and bring to a boil over high heat. Reduce heat to low, cover, and simmer gently for 25-30 minutes until lentils are tender but hold a slight bite. Season with salt and black pepper after cooking to avoid toughening the lentils.
- Prepare the Toppings: While lentils cook, prepare the toppings. For the eggs, heat a small non-stick skillet over medium-low with a bit of oil or butter, crack in eggs, cover, and cook 3-4 minutes until whites are set and yolks runny. For the spinach, sauté with a teaspoon of olive oil and pinch of salt for 1-2 minutes until wilted. Drain excess water.
- Assemble Your Breakfast Bowl: Ladle warm lentils into a bowl, make a well in the center and add sautéed spinach. Top with cooked egg(s), arrange sliced or mashed avocado on one side. Garnish with crumbled feta, chopped parsley or cilantro, and a pinch of red pepper flakes if desired. Serve immediately for a hearty, flavorful breakfast.
Notes
- Adjust the number of eggs per your preference for protein content.
- Use low-sodium vegetable broth to better control saltiness.
- Brown or green lentils are preferred as they hold shape better than red lentils.
- Optional toppings like feta cheese and red pepper flakes add flavor but can be omitted for a dairy-free or milder dish.
- The eggs can be prepared poached, soft-boiled, or as jammy fried eggs depending on your liking.
- Leftover lentils store well refrigerated for up to 3 days and freeze well for longer storage.
Keywords: savory lentil breakfast bowl, lentils, healthy breakfast, vegetarian breakfast, protein bowl, easy lentil recipe, Mediterranean breakfast
