Description
A heart-healthy and nutritionally balanced morning meal that combines protein-rich lentils, sautéed kale, and a fried egg. This savory breakfast bowl provides sustained energy throughout your morning with fiber-packed legumes and fresh greens, making it the perfect quick-to-prepare option for busy, health-conscious mornings.
Ingredients
1 teaspoon extra virgin olive oil
1 cup cooked puy or green lentils
1 clove garlic, minced
3 leaves kale, de-stemmed and chopped
1 large egg
1 ounce feta cheese
Sea salt and freshly cracked black pepper to taste
Instructions
Warm the olive oil in a non-stick skillet over medium heat until shimmering.
Add the minced garlic and chopped kale to the pan, stirring frequently until the greens are wilted and garlic is fragrant, about 2 minutes.
Add the cooked lentils to the skillet and sauté for 3 minutes until heated through.
Transfer the lentil and kale mixture to a serving bowl.
Crack the egg into the same skillet and fry until the egg whites are just set and the yolk is cooked to your preference.
Place the fried egg atop the lentil mixture in the bowl.
Sprinkle with feta cheese and season with salt and pepper to taste.
Notes
If using pre-cooked lentils, ensure they are drained well before adding to the pan. You can substitute goat cheese for feta if you prefer a creamier finish. To save time, prepare the lentils the night before.
- Prep Time: 5
- Cook Time: 10
- Category: High Fiber Recipes
- Method: Sauté
- Cuisine: Fusion
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 2g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 4g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 18g
- Cholesterol: 190mg