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.

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 2

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
• 0 to taste salt
• 0 to taste black pepper

Directions

Step 1

Rinse the lentils under cold water and pick through them to remove any debris.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Add the anchovy fillets to the skillet and stir until they dissolve into the oil, about 1 minute.

Step 6

Stir in the capers and cooked lentils, mixing well to combine. Cook for another 2-3 minutes until warmed through.

Step 7

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.

Step 8

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.

Step 9

Divide the lentil mixture between two plates or bowls. Top each portion with a fried egg.

Step 10

Serve immediately, garnished with additional parsley, if desired.

Nutrition Facts

Serving size	(1162.2g)

Amount per serving	% Daily Value*
Calories	855.2

Total Fat 54.8g	0%
Saturated Fat 9.7g	0%
Polyunsaturated Fat 4.0g
Cholesterol 372mg	0%
Sodium 5739.7mg	0%
Total Carbohydrate 65.0g	0%
Dietary Fiber 20.6g	0%
Total Sugars 10.9g
Protein 34.0g	0%

Vitamin D 80IU	0%
Calcium 180.8mg	0%
Iron 11.5mg	0%
Potassium 1439.6mg	0%

*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.

Source of Calories

Fat: 55.5%

Protein: 15.3%

Carbs: 29.2%