Nourishing Breakfast Bowl

Who says salad was meant for lunch and dinner? Over the summer the hubby and I visited our homeland (Israel) and I have to say Israeli's really know how to do breakfast! We also visited Italy but more on that another time. Israeli breakfast generally includes a delicious crusty bread, salty cheese, and a cool salad. My little dietitian's heart was so happy! It got me thinking, why do we reserve our veggies for later in the day? Breakfast is an ideal time to include some nutrient dense fiber-rich foods! When you combine those veggies with some protein you'll stay fuller for longer so we (or I) can make it to lunch without getting (too) hangry. 

So if you're looking to experiment this weekend or, if you're planning brunch at your house, I think this Nourishing Breakfast Bowl would definitely be a hit! I happened to have all of these ingredients on hand but you can swap out any of the ingredients according to preference or need to empty out your fridge! 

Ingredients (for 1 bowl)

  • 1 cup of arugula 
  • 1/2 cup boiled lentils of choice (I prefer red for the pop of color) 
  • 1/2 cup sliced grape tomatoes 
  • 1 TSP of margarine (I use an olive oil based margarine) 
  • 1 Egg 
  • 1 TSP extra virgin olive oil
  • Toppings as desired: sesame seeds, chili powder, salt, pepper 

 

Directions

  1. Prepare lentils according to package directions.  
  2. Slice grape tomatoes in half.
  3. Fill a large bowl your bowl with arugula, tomato, and lentils. 
  4. Heat a small fry pan over medium heat for 1-2 minutes. Add a tsp of margarine or oil of choice. Crack your egg into the pan, cover with a lid and cook until the white is cooked through (~1-2 minutes). 
  5. Place the egg into your bowl, top with any toppings of choice, and enjoy! 

Nutrient Content:

Serving: 1 Bowl 

  • Calories: 265cal
  • Protein: 10g
  • Fat: 9g
  • Carbs: 23g
    • Fiber: 8g