Lentil Breakfast Bowl
This Lentil Breakfast Bowl layers savory lentils with spinach, avocado, herbs, feta, and a soft egg for a warm, hearty start with plenty of texture. It works especially well for meal prep because the lentil base can be cooked ahead and finished fresh in minutes.
Equipment
- Medium saucepan with lid
- Fine-mesh strainer
- Knife and Cutting Board
- Small pot for eggs
- Serving bowls
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion finely chopped
- 2 cloves garlic minced
- 1 cup brown or green lentils rinsed and sorted
- 4 cups low-sodium vegetable broth
- 1 teaspoon dried thyme
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- salt and black pepper to taste
- 4 to 8 large eggs 1 to 2 per bowl
- 8 cups fresh spinach about 2 cups per bowl
- 2 avocados sliced or mashed
- 4 tablespoons crumbled feta cheese optional
- 4 tablespoons chopped fresh parsley or cilantro
- red pepper flakes optional
Instructions
- Warm olive oil in a medium saucepan over medium heat, then cook the onion for 4 to 5 minutes until softened.
- Add garlic, thyme, smoked paprika, cumin, salt, and black pepper, then stir for about 30 seconds until fragrant.
- Stir in the rinsed lentils and vegetable broth, bring to a boil, then lower the heat to a gentle simmer.
- Partly cover and cook for 25 to 30 minutes, stirring occasionally, until the lentils are tender and the broth has reduced.
- Stir spinach into the hot lentils until just wilted, or place spinach in bowls and spoon the warm lentils over it.
- Cook the eggs to your preference while the lentils rest for a few minutes so the base thickens slightly.
- Divide the lentils among bowls, then top with egg, avocado, feta, herbs, and red pepper flakes if desired.
Notes
Storage: Store the cooked lentil base in an airtight container in the refrigerator for up to 4 days.
Freezing: Freeze only the lentil base for up to 2 months, then thaw overnight in the refrigerator.
Reheating: Reheat lentils with a splash of broth until steaming hot, then add fresh toppings after warming.
Best Tips: Use brown or green lentils because they keep their shape better than red lentils in breakfast bowls.
Meal Prep: Keep eggs, avocado, herbs, and feta separate so each bowl tastes freshly assembled.
Variations: Add roasted peppers, mushrooms, quinoa, salsa, or lemon juice to adjust the bowl for different mornings.