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Main mealVegetarianBalancedMediterraneanLegumesEggs€€

Nutritious Mediterranean Bowl with Lentils, Baby Spinach and Eggs

Name: Nutritious Mediterranean Bowl with Lentils, Baby Spinach and Eggs
Prep time: 13 min
Cook time: 20 min
Total time: 33 min
Yield: 1
Ingredients: 80 g Lentils, dry; 100 g Spinach, baby; 1 piece Eggs, Grade A, Large, egg whole; 0.5 large Onions, red, raw; 1 clove Garlic, raw; 10 g Oil, olive, extra virgin; 250 ml Soup, SWANSON, vegetable broth; 0.5 tsp Spices, caraway seed; 0.5 tsp Spices, pepper, red or cayenne; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 20 g Cheese, feta, whole milk, crumbled; 0.5 piece Lemon juice, raw; 5 g Parsley, fresh

This hearty bowl of lentils and spinach combines a wealth of fiber and protein, which, with the addition of soft-boiled eggs and spices, creates a perfectly balanced meal for energy throughout the day.

Prep time13 min

Cook time20 min

Total time33 min

Servings1

Recipe

For the base

Lentils, dry80 gSpinach, baby100 gEggs, Grade A, Large, egg whole1 pieceOnions, red, raw0.5 largeGarlic, raw1 cloveOil, olive, extra virgin10 gSoup, SWANSON, vegetable broth250 mlSpices, caraway seed0.5 tspSpices, pepper, red or cayenne0.5 tspSalt, table, iodized1 pinchSpices, pepper, black1 pinch

For the topping

Cheese, feta, whole milk, crumbled20 gLemon juice, raw0.5 pieceParsley, fresh5 g

PotPanKnifeCutting boardStrainerSpoon

Calories:599.9 kcal

Protein:33.4 g

Carbohydrates:69 g

Fiber:5.2 g

Water:487.8 ml

Fat:21.7 g

Micronutrients

Sugar:6.8 g

Saturated fat:6 g

Cholesterol:203.8 mg

Sodium:1328.3 mg

Potassium:1771.1 mg

Calcium:300.7 mg

Iron:9.4 mg

Magnesium:214.4 mg

Zinc:5.3 mg

Phosphorus:573.9 mg

Vitamin C:52.3 mg

Vitamin A:496.6 µg

Vitamin D:1.1 µg

Vitamin B12:0.8 µg

Instructions

1Thoroughly rinse the lentils in a strainer. In a pot of boiling water, cook an egg (for a soft center, boil for exactly 6 and a half minutes). Immediately transfer the egg to an ice bath, peel it and set aside.
2In a pan with olive oil, sauté the red onion until translucent. Add the garlic, cumin and smoked paprika, and cook for another 30 seconds until the spices become fragrant.
3Add the rinsed lentils to the pan and pour in the vegetable stock. Cook over medium heat for about 15–20 minutes, or until the lentils are tender but still hold their shape.
4Once the lentils are cooked and most of the liquid has evaporated, add the baby spinach to the pan. Stir for just a minute until the spinach slightly wilts, then remove the pan from the heat.
5Transfer the contents of the pan to a bowl. Drizzle with lemon juice and season with salt and pepper as needed.
6Place the halved egg on top, sprinkle with feta cheese and chopped parsley. Serve warm.

Nutritional benefits

Thanks to the high iron content in lentils and spinach, along with quality protein from eggs, this meal supports oxygen transport in the blood and helps reduce fatigue.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.