Spiced lentils with poached egg

Reap the benefits of red lentils - they are high in fibre and protein and they make the perfect base for this low-calorie recipe.

Serves: 4

Time to make: 35 mins

Hands-on time: 5 mins

Ingredients

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1 large brown onion, finely chopped
2 carrots, diced
2 garlic cloves, crushed
2 teaspoons ground paprika
1 teaspoon ground cumin
½ teaspoon dried chilli flakes
2 tomatoes, chopped
1 cup red lentils, rinsed, drained
100g baby spinach leaves
4 soft-poached eggs, to serve
fresh coriandercilantroX leaves, to serve

Instructions

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1 Heat a drizzle of olive oil in a large non-stick frying pan over medium-high heat. Cook onion and carrot, stirring occasionally, for 5 minutes or until softened. Add garlic, paprika, cumin and chilli flakes and cook, stirring, for 1 minute or until fragrant. Add tomatoes and cook, stirring, for a further 2 minutes.

2 Add lentils and 2¾ cups of water and bring to the boil. Reduce heat to low and simmer for 20 minutes or until lentils are tender but still have texture, and mixture is thick, adding a little extra water if necessary.

3 Stir in spinach and season with freshly ground black pepper. Divide lentils among serving bowls, top each with a poached or soft-boiled egg, and serve scattered with coriander.

HFG tip

Haven’t yet mastered the art of poaching eggs? Just use a soft-boiled egg instead.

Nutrition Info (per serve)

Calories 348 cal

Kilojoules 1461 kJ

Protein 22.1 g

Total fat 10.6 g

Saturated fat 2.0 g

Carbohydrates 35.0 g

Sugar 9.8 g

Dietary fibre 11.1 g

Sodium 127 mg

Calcium 106 mg

Iron 5.7 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.