Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked. Source: Diabetic Living Magazine, Summer 2020

Sara Haas, R.D.N., L.D.N.


Ingredient Checklist


Instructions Checklist
  • Bring water to a boil in a medium saucepan over high heat. Add lentils, smashed garlic, and bay leaf and stir. Return to a boil, then reduce heat to maintain a simmer. Cook, stirring occasionally, until the lentils are tender, 20 to 25 minutes. Remove the garlic and bay leaf and drain off any liquid.

  • Meanwhile, combine yogurt, lemon zest, lemon juice, 1/4 tsp. salt, 1/4 tsp. pepper, and minced garlic in a large bowl. Add kale and spinach; toss to coat.

  • Divide the kale mixture among 4 dinner bowls and top each with roasted red peppers, olives, avocado, and the lentils.

  • Heat oil in a large nonstick skillet over medium-high heat. One at a time, crack eggs and add to the pan; cook for 1 minute. Season with the remaining 1/4 tsp. salt and 1/8 tsp. pepper, then cover and cook until the whites are set, about 2 minutes more. Place an egg on top of each bowl and serve.


To make ahead: Cook lentils (Step 1) and refrigerate for up to 2 days.

Nutrition Facts

309 calories; total fat 18g 28% DV; saturated fat 3g; cholesterol 187mg 62% DV; sodium 676mg 27% DV; potassium 348mg 10% DV; carbohydrates 23g 7% DV; fiber 8g 32% DV; sugar 2g; protein 15g 30% DV; exchange other carbs 2; vitamin a iu -1IU; vitamin c -1mg; folate -1mcg; calcium -1mg; iron -1mg; magnesium -1mg; thiamin -1mg.