One Pot Red Lentils and Eggs

~My favorite lunch.. or dinner.. or both~

This dish is kind of like my favorite shakshuka eggs—but with a high-protein spin. Shakshuka itself has deep roots in North African and Middle Eastern cuisine, especially popular in countries like Tunisia, Israel, and Morocco. Traditionally, it’s made by poaching eggs in a rich, spiced tomato and pepper sauce, often enjoyed as a hearty breakfast or light dinner to share with family. My variation keeps the soul of shakshuka but layers in extra protein to keep you fueled longer.

Ingredients & Benefits

1. Red lentils – protein, fiber, and iron-rich base.
2. Coconut oil – healthy fats.
3. Onion – adds sweetness and depth of flavor.
4. Carrot – natural sweetness and beta-carotene.
5. Bell pepper – vitamin C and antioxidants.
6. Garlic – immune-boosting and aromatic.
7. Cumin – warm, earthy flavor and digestion aid.
8. Paprika  – adds color and mild spice.
9. Turmeric – anti-inflammatory properties.
10. Tomatoes – rich in lycopene and vitamins.
11. Vegetable broth – adds depth and helps cook lentils.
12. Eggs – high-quality protein and healthy fats.
13. Coconut sugar – balances acidity of tomatoes.
14. Fresh parsley – never miss green herbs on this recipe!

Total Time: 30 min| Servings: 2| Difficulty: easy

The Recipe

Ingredients

• 50 g red lentils
• 2 tablespoons coconut oil
• ½  onion / finely chopped
• ½ carrot
• ½  red bell pepper / diced
• 2 cloves garlic / minced
• 1 tsp ground cumin
• 1 tsp paprika (sweet or hot, as preferred)
• ½  teaspoon turmeric (optional)
• 1 can (400g) tomato sauce or crushed tomatoes
• 200 ml vegetable broth or water
• 4 eggs
• ¼  tsp coconut sugar (optional, to balance acidity)
• Salt and black pepper to taste
• Fresh parsley 
• Bread or pita, for serving

Instructions

1. Heat the oil in a large skillet over medium heat. Add the chopped onion and carrot, and cook until softened and golden brown, about 5 minutes.
2. Add the diced red bell pepper and minced garlic. Cook for another 3-4 minutes, until the bell pepper is tender and the garlic is fragrant.
3. Stir in the spices and the red lentils. Cook for another minute to let the spices release their flavors.
4. Pour in the tomato sauce or crushed tomatoes and the vegetable broth. If desired, add sugar to balance the acidity. Season with salt and black pepper to taste. Let the mixture simmer for 10-15 minutes, until it thickens and the red lentil is cooked. 
5. Create small wells in the tomato sauce using a spoon. Crack the eggs into the wells, being careful not to break the yolks. Season the eggs with a little salt and pepper.
6. Cover the skillet with a lid and cook until the egg whites are set but the yolks are still runny, about 5-7 minutes. For firmer yolks, cook a bit longer.
7. Garnish with fresh parsley.
8. Serve with sourdough bread or pita. 

Tips: For extra flavor, you can sprinkle the dish with crumbled white cheese before serving. If you’re short on time, using pre-cooked lentils will help reduce the cooking time. And if you enjoy a bit of heat, simply adjust the spice level by adding chili flakes or a pinch of cayenne pepper.

Swaps

• Eggs: Replace with extra firm tofu for a vegan version.
• Tomatoes: Use fresh chopped tomatoes if preferred.

Nutrition

Per serving, approx: Calories: 360 kcal| Protein: 20 g | Carbohydrates: 28 g | Fat: 18 g | Fiber: 8 g

Dietary Info

Gluten-free | High in protein | High in fiber | Vegetarian