Lentils with Anchovies Capers and a Fried Egg
Elevate your weeknight dinner or brunch with this hearty and flavor-packed recipe for Lentils with Anchovies, Capers, and a Fried Egg. Tender brown or green lentils are simmered in vegetable broth for a wholesome base, then infused with the bold, umami-rich flavors of anchovy fillets, briny capers, and a hint of heat from red pepper flakes. Sautéed shallots, garlic, and a splash of lemon juice add depth and brightness to the dish, while a perfectly fried egg crowns each portion, offering creamy yolk indulgence. This protein-packed meal is not only quick to prepare in just 45 minutes but also highly nutritious and satisfying. Serve it warm with a sprinkle of fresh parsley for a pop of color and flavor. Perfect for fans of Mediterranean-inspired cuisine, this recipe is a delightful balance of comfort and sophistication.
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Recipe Information
Ingredients
- 1 cup brown or green lentils
- 3 cups water or vegetable broth
- 3 tablespoons olive oil
- 4 pieces anchovy fillets
- 2 tablespoons capers
- 2 pieces garlic cloves, minced
- 1 medium shallot, finely chopped
- 0.5 teaspoons red pepper flakes
- 1 tablespoon lemon juice
- 2 tablespoons parsley, chopped (optional)
- 2 pieces large eggs
- to taste salt
- to taste black pepper
Instructions
Rinse the lentils under cold water and pick through them to remove any debris.
In a medium saucepan, combine the lentils and water (or vegetable broth) with a pinch of salt. Bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid and set the cooked lentils aside.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the minced garlic, chopped shallot, and red pepper flakes. Cook for 2 minutes until fragrant.
Add the anchovy fillets to the skillet and stir until they dissolve into the oil, about 1 minute.
Stir in the capers and cooked lentils, mixing well to combine. Cook for another 2-3 minutes until warmed through.
Stir in the lemon juice and parsley (if using). Taste and adjust seasoning with salt and black pepper as needed. Remove from heat and set aside.
In a separate nonstick skillet, heat the remaining tablespoon of olive oil over medium heat. Crack the eggs into the skillet and fry them to your liking, sunny-side up or over-easy.
Divide the lentil mixture between two plates or bowls. Top each portion with a fried egg.
Serve immediately, garnished with additional parsley, if desired.
Nutrition Facts
Calories |
414 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.9 g | 35% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 192 mg | 64% | |
| Sodium | 1687 mg | 73% | |
| Total Carbohydrate | 27.5 g | 10% | |
| Dietary Fiber | 9.4 g | 33% | |
| Total Sugars | 4.7 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 95 mg | 7% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 582 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
