Seasonal Kitchen

Asparagus Lentil Bowl with Poached Egg

Average: 4.9 (7 votes)
(7 votes)
Asparagus Lentil Bowl with Poached Egg

Asparagus lentil bowl with poached egg - Spring fresh and full of nutrients.

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Health Score:
89 / 100
30 min.

Healthy, because

Even smarter

Nutritional values

The mineral-rich kohlrabi tuber is rich in calcium, potassium, magnesium, phosphorus and iron; the leaves in particular contain many minerals. Therefore, it is much too bad to throw them away. Feel free to process them as well! The mustard oils present have antioxidant, immune-boosting and gut-regulating effects in the body. There is a lot of power in sunflower seeds. They provide many good fats, proteins, fiber and B vitamins.

Even more healthy omega-3 fatty acids are provided by walnuts instead of sunflower seeds.

1 serving contains
(Percentage of daily recommendation)
Calorie362 cal.(17 %)
Protein26 g(27 %)
Fat14 g(12 %)
Carbohydrates32 g(21 %)
Sugar added1 g(4 %)
Roughage12.5 g(42 %)
Vitamin A0.3 mg(38 %)
Vitamin D1.5 μg(8 %)
Vitamin E7.7 mg(64 %)
Vitamin K127.1 μg(212 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin10.4 mg(87 %)
Vitamin B₆0.6 mg(43 %)
Folate352 μg(117 %)
Pantothenic acid2.5 mg(42 %)
Biotin27.4 μg(61 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C110 mg(116 %)
Potassium1,225 mg(31 %)
Calcium233 mg(23 %)
Magnesium174 mg(58 %)
Iron6.9 mg(46 %)
Iodine19 μg(10 %)
Zinc4 mg(50 %)
Saturated fatty acids3.3 g
Uric acid128 mg
Cholesterol202 mg
Complete sugar12 g


7 ¼ ozs Beluga lentil
18 ozs Asparagus
18 ozs young Kohlrabi (with tender leaves)
¾ oz Parmesan
2 Tbsps lemon juice
¼ oz Mustard (1 TSP)
1 tsp honey
2 Tbsps olive oil
3 Tbsps Vegetable broth
2 Tbsps Sesame seeds
1 oz Sunflower seed (2 TBSP.)
4 Tbsps Wine vinegar
4 eggs

Preparation steps


Wash the lentils and cook with double the amount of boiling water, covered, over low heat for about 25 minutes.


In the meantime, peel the lower third of the asparagus, cut off the woody ends and cut the stalks in half lengthwise. Put the asparagus into boiling salted water for 4-5 minutes. Then rinse with cold water and drain. Clean kohlrabi, peel, halve and cut into narrow wedges, chop tender leaves and set aside.


Coarsely grate the Parmesan cheese. For the dressing, whisk together lemon juice, mustard, honey, oil and vegetable stock and season with salt and pepper. Roast seeds and kernels in a small frying pan without fat over medium heat for about 4-5 minutes until fragrant.


Bring about 1 liter (34 oz) of water with salt and vinegar to a boil. Break eggs one by one into a soup ladle and carefully slide into the broth. Let them cook for about 4-5 minutes at low heat. Then lift out of the broth with a skimmer and arrange drained on the vegetables with lentils and kohlrabi leaves. Sprinkle with seeds, seeds and Parmesan and drizzle with the dressing.