Lentils with Kale and Fried Egg
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
If the season for kale is already over, you can also prepare this healthy dish wonderfully with chard or spinach.
(Percentage of daily recommendation)
| Calorie | 394 cal. | (19 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.7 g | (52 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 1.6 μg | (8 %) | ||
| Vitamin E | 9.6 mg | (80 %) | ||
| Vitamin K | 702.9 μg | (1,172 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 297 μg | (99 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 24.1 μg | (54 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 1,165 mg | (29 %) | ||
| Calcium | 244 mg | (24 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 218 mg | |||
| Complete sugar | 9 g |
Preparation steps
Soak the lentils overnight.
The next day, simmer the lentils for about 30 minutes in unsalted water until tender but still retaining their shape.
Trim the kale, rinse, remove the tough stalks and shake dry. Blanch 5 minutes in boiling salted water, rinse in cold water, drain well and tear into large pieces. Peel and trim the carrots and cut into small cubes. Peel the onions and dice finely. Saute the carrots and onions in 2 tablespoons oil. Add the kale and lentils and deglaze with balsamic vinegar. Season with salt, pepper and a pinch of sugar.
Fry the eggs in another pan in hot oil. Season with salt and pepper and serve on the lentil kale mixture.
