This recipe is a fantastic way to enjoy legumes with an extra boost of protein and fresh vegetables. The zucchini adds a soft, juicy texture that pairs perfectly with the consistency of brown lentils, while the egg completes the dish, turning it into a complete and balanced meal. It is a comforting, nutritious dish that is very easy to prepare for everyday eating.
Estimated time: 37 minutes.
Difficulty: ⭐⭐.
Servings: 4 people.
Number of people and some extra details:
Calculated for 4 servings. This dish stands out for its high fiber content and high biological value protein thanks to the egg. It is an ideal option for those looking for a complete lunch that provides steady energy throughout the afternoon. In addition, by using Bonsalt, we take care of our cardiovascular health without giving up the traditional flavor of the stew.
Ingredients
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100g brown lentils.
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1 medium zucchini.
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4 eggs.
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1 onion.
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1 garlic clove.
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1 ripe tomato.
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2 tablespoons of Olive Oil.
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1 teaspoon sweet paprika.
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Bonsalt (to taste).
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Black pepper.
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1.2 liters of water.
Nutritional Analysis and Total Macros
Understanding what we eat is vital. Here is the breakdown of macronutrients per serving and the technical sheet for our products.
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 3.1g | Muscle tissue |
| Healthy Fats | 25.2g | Energy and health (Aceite Castello) | |
| Carbohydrates | 11.6g | Complex energy | |
| Key Minerals | Potassium (Bonsalt) | 208.8mg | Nervous system |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Dietary Fiber | 2.6g | Digestive health |
| Calories | 280.4 kcal | Total energy |
Professional Step-by-Step Preparation
1. Vegetable base and sauté:
We start by finely chopping the onion and garlic clove. In a pot with the 2 tablespoons of Olive Oil, sauté them until the onion is translucent. Add the grated tomato and cook for 5 more minutes. Stir in the sweet paprika, mixing quickly so it does not burn.
2. Cooking the lentils and zucchini:
Rinse the brown lentils and add them to the pot along with the zucchini cut into small cubes. Cover with the water and season with Bonsalt and a little black pepper. Let simmer over medium heat for about 30-35 minutes or until the lentils are tender.
3. Adding the egg:
When the lentils are ready, crack the 4 eggs directly over the stew, keeping some distance between them. Cover the pot and let them set with the residual heat from the stew for about 3 or 4 minutes. The egg white should stay white and the yolk runny.
4. Final touch and serving:
Serve in deep plates, making sure each portion has its corresponding egg. It is a dish that improves greatly if left to rest for a few minutes before serving so the flavors can settle.
This recipe is perfect for sharing at a home-cooked meal with friends or family. Give it a try and enjoy a refreshed, healthier classic!
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