Dinner

Warm Lentils with Poached Eggs and Salsa Verde

Name: Warm Lentils with Poached Eggs and Salsa Verde
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 150 g Cooked lentils; 2 large, about 110 g Egg; 100 g Cherry tomatoes; 40 g Rocket; 8 g Olive oil; 1 tsp (6 g) Dijon mustard; 1 tbsp, chopped Capers; Half a clove, crushed Garlic; A big handful, chopped Fresh parsley; A small handful, chopped Fresh basil; 1 tsp Red wine vinegar

Lentils warmed with tomatoes, two poached eggs on top and a sharp herb and caper dressing spooned over. 30 g of protein for 439 kcal.

Calories: 439kcal
Protein: 30g
Fat: 20g
Carbs: 35g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Eggs
Mustard
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cooked lentils150 g
Cooked weight, green or brown. A pouch is already this.
Egg2 large, about 110 g
Cherry tomatoes100 g
Rocket40 g
Olive oil8 g
Dijon mustard1 tsp (6 g)
Capers1 tbsp, chopped
GarlicHalf a clove, crushed
Fresh parsleyA big handful, chopped
Fresh basilA small handful, chopped
Red wine vinegar1 tsp

Method

Chop the herbs, capers and garlic together finely and stir in the oil, mustard and vinegar. Season and set aside.
Warm the lentils in a small pan with the halved tomatoes and a splash of water for five minutes until the tomatoes soften.
Poach the eggs in barely simmering water for three minutes until the whites are set and the yolks soft.
Pile the lentils on the rocket, set the eggs on top and spoon the salsa verde over.

Worth knowing

The dressing is the dish. Make it with a knife rather than a blender so it stays a sauce and not a paste.
A tin of lentils is about 240 g drained, so this uses most of one. Using the whole tin adds 100 kcal and 8 g of protein.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.