Lentil and Egg Breakfast Hash
A hearty, savory breakfast hash of green lentils, soft eggs, peppers, and onion finished with crunchy pumpkin seeds. The lentils, eggs, and pumpkin seeds team up to make this a zinc-forward way to start the day.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 165gcooked green lentils (about 3/4 cup, drained)
- 2largeeggs
- 1tbspolive oil (15 ml)
- 100gred bell pepper, diced (about 1 small)
- 80gonion, finely chopped (about 1/2 medium)
- 28gpumpkin seeds (about 3 tbsp)
- 1clovegarlic, minced
- 0.5tspsmoked paprika
- 0.25tspsalt
- 1pinchblack pepper
- 1tbspfresh parsley, chopped (optional)
Instructions
- 01
Heat the olive oil in a non-stick skillet over medium heat. Add the chopped onion and diced bell pepper and cook for 5-6 minutes, stirring now and then, until softened and lightly golden.
- 02
Stir in the minced garlic and smoked paprika and cook for about 30 seconds until fragrant.
- 03
Add the cooked lentils, salt, and black pepper. Press them into the pan and let them sit for 2-3 minutes to crisp slightly, then stir and repeat once for a light hash texture.
- 04
Make two small wells in the hash and crack an egg into each. Cover the pan and cook for 3-4 minutes, until the whites are set and the yolks are as runny or firm as you like.
- 05
Scatter the pumpkin seeds over the top and finish with chopped parsley. Serve hot straight from the pan.
Nutrition (per serving)
- Calories
- 645kcal
- Protein
- 33g
- Carbs
- 45g
- Fat
- 36g
- Fiber
- 14g
- Selenium
- 36mcg
- Zinc
- 5.6mg
- Iron
- 9mg
- B12
- 1.2mcg
- Iodine
- 46mcg
- Sodium
- 680mg
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