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LunchMediterranean · 20 min · 2 servingsEnsalada templada de lentejas con huevo

Warm lentil salad with egg

Each serving has 340 kcal, 22.5 g of protein, and 14.5 g of fiber, or 6.6 g of protein per 100 kcal. Ready in 20 minutes; makes 2 servings.

  • High in protein
  • High in fiber
  • Low energy density
  • May cause bloating

Per serving

  • 340 kcalCalories
  • 22.5 gProtein
  • 14.5 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 6.6 g of protein per 100 kcal.

Warm lentil salad with egg, seen from above
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Published
Sources
8 primary

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Ingredients

2 servings

Plus, with no meaningful nutrition (not counted in the table):

  • 1 teaspoon mustard
  • 1 tablespoon wine vinegar or lemon juice
  • Cumin, salt, and pepper to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. If you have no hard-boiled eggs on hand, boil the eggs for 10 minutes, cool them in cold water, peel them, and cut them into quarters.
  2. Rinse the lentils under the tap, drain them, and warm them for 3 minutes in a skillet or the microwave with a pinch of cumin.
  3. Whisk the oil with the mustard, vinegar, salt, and pepper.
  4. In a serving bowl, toss the warm lentils with the spinach, which wilts in the heat, and the tomatoes, bell pepper, and onion.
  5. Add the dressing, divide between two plates, and top with the egg.

Why it is filling

Lentils bring fiber and plant protein, and the egg rounds out the protein on the plate. Served warm and without broth, they are a light way to eat legumes any time of year, and the vegetables add volume, color, and water for very few calories. Like any legume, lentils can cause gas: rinsing canned lentils well and starting with small servings helps.

In numbers, each serving has 22.5 g of protein and 14.5 g of fiber, with an energy density of 92 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating
It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

  • Store the dressed lentils and the eggs separately: they keep for 2 days in the fridge and are good cold too.
  • If the serving is too much, start with the egg and half the lentils, the most filling part.
  • If raw onion repeats on you, leave it out or soak it for 10 minutes in water with a splash of vinegar before adding it.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 6.6 g.
NutrientPer servingWhole recipe
Calories340 kcal680 kcal
Protein22.5 g45.1 g
Carbohydrates38.6 g77.2 g
Fiber14.5 g29 g
Fat11.8 g23.6 g
Approximate weight370 g (13 oz)740 g (26 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Cooked lentils300 g348 kcal27.1 g23.7 g
Hard-boiled egg110 g171 kcal13.9 g0 g
Tomato150 g27 kcal1.3 g1.8 g
Red bell pepper80 g21 kcal0.8 g1.7 g
Spinach60 g14 kcal1.7 g1.3 g
Onion30 g12 kcal0.3 g0.5 g
Olive oil10 g88 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Lentils, mature seeds, cooked, boiled, without salt (FDC ID 172421).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Egg, whole, cooked, hard-boiled (FDC ID 173424).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Spinach, raw (FDC ID 168462).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  8. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .