Recipes · American · Breakfast
Lentil Breakfast Bowl
One serving has 592 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (110%), zinc (84%), folate (72%), copper (60%), phosphorus (60%) and pyridoxine (59%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (279 g)
- Difficulty: Easy
- Diets: High protein, Gluten-free, Mediterranean, Low-Fat Diet
- Contains: beef, dairy, egg
Ingredients
- 50 g Lentils, raw
- 113 g Beef, ground, 75% lean meat / 25% fat, raw
- 1 g Salt, table
- 0.5 g Spices, oregano, dried
- 25 g Broccoli, raw
- 20 g Mushrooms, shiitake, raw
- 25 g Tomatoes, grape, raw
- 0.8 g Spices, garlic powder
- 25 g Egg, whole, raw
- 15 g Egg, white, raw, fresh
- 0.5 g Spices, pepper, black
- 3.8 g Cheese, goat
Method
- Start cooking the lentils according to the package directions. (Or Rinse 200g of lentils under cold water. Add them to a pot with 4 cups (1000ml) of water. Bring to a boil, then reduce heat and simmer uncovered for 25-30 minutes or until tender. Drain and set aside.)
- Meanwhile, brown the ground meat in a pan. Season it with 1 tsp of salt and Italian seasoning.
- In the same pan, sauté the broccoli, shiitake mushrooms, and halved cherry tomatoes for 2-3 minutes. Season with garlic powder and 1 tsp of salt.
- Remove the veggies from the pan. In a bowl, mix the eggs and egg whites.
- Scramble the eggs in the pan, then season with salt and pepper to taste.
- To a serving bowl, add 100 g (1/2 cup) of cooked lentils, 70 g (2.5 oz) of the meat, the scrambled eggs, and the veggies.
- Top with 15 g (0.5 oz) of goat cheese if desired. Enjoy!
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 592 kcal | 28% |
| Carbohydrates | 37.6 g | |
| Water | 167 mL | |
| Fiber | 7.4 g | 25% |
| Protein | 37.1 g | 77% |
| Tryptophan | 0.22 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.5 g | |
| Methionine | 0.63 g | |
| Cystine | 0.39 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 0.97 g | |
| Valine | 1.6 g | |
| Histidine | 0.98 g | |
| Fat | 32.7 g | |
| Monounsaturated | 14.1 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 12.4 g | |
| Trans-Fats | 1.7 g | |
| Cholesterol | 190 mg | |
| Calcium | 91.2 mg | 9% |
| Copper | 0.54 mg | 60% |
| Iron | 6.4 mg | 35% |
| Magnesium | 60.9 mg | 20% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 417 mg | 60% |
| Potassium | 901 mg | 19% |
| Selenium | 28.8 µg | 52% |
| Sodium | 551 mg | |
| Zinc | 6.7 mg | 84% |
| Thiamin (vitamin B1) | 0.55 mg | 50% |
| Riboflavin (vitamin B2) | 0.56 mg | 51% |
| Niacin (vitamin B3) | 6.8 mg | 49% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 0.77 mg | 59% |
| Folate (vitamin B9) | 290 µg | 72% |
| Cobalamin (vitamin B12) | 2.6 µg | 110% |
| Choline | 199 mg | 47% |
| Vitamin A | 68.5 µg | 10% |
| Vitamin C | 31.9 mg | 43% |
| Vitamin D (D2 + D3) | 7 IU | 1% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 35.9 µg | 40% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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