Looking for a healthy, savory breakfast that gives you energy and keeps you full all morning? This Savory Herb and Lentil Breakfast Bowl with a Poached Egg is the perfect high-protein meal to kickstart your day. Packed with plant-based protein, fiber, and fresh herbs, this morning dish is not only tasty but also extremely nutritious.
What Is a Savory Herb and Lentil Breakfast Bowl?
This breakfast bowl centers around hearty, cooked lentils seasoned with aromatic fresh herbs like parsley and thyme. It’s paired with lightly sautéed vegetables such as spinach and tomatoes, then topped with a perfectly poached egg. The creamy yolk mixes into the warm lentils, creating a natural sauce that brings everything together. It’s a comforting and filling alternative to sweet breakfasts like cereal or pancakes.
Health Benefits and Precautions
Rich in Plant-Based Protein
Lentils are a superb source of plant-based protein and dietary fiber. Just one cup of cooked lentils offers around 18 grams of protein, making it ideal for vegetarians and anyone looking to reduce meat intake.
Great for Heart Health
Thanks to their high fiber and folate content, lentils may support heart health by helping to lower cholesterol and stabilize blood sugar levels.
Brain and Eye Health from Eggs
Eggs deliver essential nutrients like choline for brain development and lutein for healthy eyes. The healthy fats in eggs also support energy and hormone balance.
Herbs That Heal
Fresh herbs like parsley, thyme, and chives not only add flavor but also contain antioxidants and anti-inflammatory compounds that can support immune health.
Precaution for Those with Allergies or Health Concerns
People with egg allergies should avoid the egg or substitute with an alternative like tofu or avocado. Also, those sensitive to legumes should consume lentils in moderation and ensure they are well-cooked to aid digestion.
Ingredients
- 1 cup cooked green or brown lentils (drained and warm)
- 1 teaspoon olive oil
- 1 clove garlic, minced
- 1/2 cup chopped spinach
- 1/4 cup cherry tomatoes, halved
- 1 tablespoon chopped fresh parsley
- 1/2 teaspoon chopped fresh thyme
- Salt and pepper to taste
- 1 large egg
- 1 tablespoon white vinegar (for poaching egg)
- Optional: chopped chives or red pepper flakes for garnish
Instructions
Step 1: Cook the Vegetables and Herbs
Heat olive oil in a small skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant. Toss in the chopped spinach and tomatoes. Cook for about 2–3 minutes until the spinach wilts. Stir in the cooked lentils, parsley, thyme, a pinch of salt, and pepper. Mix well and warm everything through, about 2 minutes. Remove from heat and set aside.
Step 2: Poach the Egg
Fill a small pot with about 3 inches of water and bring to a gentle simmer. Add vinegar to help the egg white hold together. Crack the egg into a small bowl. Use a spoon to stir the water in circles, creating a whirlpool. Gently slide the egg into the center. Let it poach for about 3–4 minutes until the white is set but the yolk remains soft. Remove with a slotted spoon and place on a paper towel to drain.
Step 3: Assemble the Bowl
Spoon the lentil and veggie mixture into a serving bowl. Place the poached egg on top. Sprinkle with optional garnishes like chopped chives or red pepper flakes for a little heat and extra flavor.
Step 4: Serve and Enjoy
Serve warm and enjoy your protein-packed savory breakfast! The soft yolk will mix nicely with the seasoned lentils, creating a delicious and creamy texture.
Conclusion
This Savory Herb and Lentil Breakfast Bowl with Poached Egg is not only delicious and comforting but also incredibly nourishing. It combines quality protein from both eggs and lentils, nutrient-rich greens, and flavorful herbs in a quick and easy recipe. Perfect for busy mornings or relaxed weekend brunches, this dish will fuel your day with balanced energy and goodness — all in one bowl.
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