Name: Lentil Bowls with Fried Eggs & Greens
Prep time: 40 min
Total time: 40 min
Ingredients: 2.5 cups water; 0.5 cup French green lentils, rinsed; 2 cloves garlic, 1 smashed and 1 minced; 1 bay leaf; 0.25 cup low-fat plain Greek yogurt; 1 teaspoon lemon zest; 1 tablespoon lemon juice; 0.5 teaspoon salt, divided; 0.25 teaspoon ground pepper plus 1/8 tsp., divided; 8 cups shredded kale (about 2 bunches), preferably lacinato; 4 cups baby spinach; 1 cup roasted red peppers, drained and thinly sliced; 12 green olives, pitted and coarsely chopped; 1 avocado, sliced; 2 teaspoons olive oil; 4 large eggs

Lentil Bowls with Fried Eggs & Greens

Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.

Sara Haas, RDN

Updated on July 22, 2020

Prep Time:

40 mins

Total Time:

40 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Gluten-Free Healthy Pregnancy Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

2 ½ cups water
½ cup French green lentils, rinsed
2 cloves garlic, 1 smashed and 1 minced
1 bay leaf
¼ cup low-fat plain Greek yogurt
1 teaspoon lemon zest
1 tablespoon lemon juice
½ teaspoon salt, divided
¼ teaspoon ground pepper plus 1/8 tsp., divided
8 cups shredded kale (about 2 bunches), preferably lacinato
4 cups baby spinach
1 cup roasted red peppers, drained and thinly sliced
12 green olives, pitted and coarsely chopped
1 avocado, sliced
2 teaspoons olive oil
4 large eggs

Directions

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.

Tips

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

Nutrition Facts (per serving)

309	Calories
18g	Fat
23g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 309
% Daily Value *
Total Carbohydrate 23g	8%
Dietary Fiber 8g	29%
Total Sugars 2g
Protein 15g	30%
Total Fat 18g	23%
Saturated Fat 3g	15%
Cholesterol 187mg	62%
Sodium 676mg	29%
Potassium 348mg	7%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.