Warm Mediterranean Lentil and Poached Egg Bowl
A warm, protein-packed brunch bowl featuring tender lentils sautéed with garlic, spinach, and cherry tomatoes, topped with soft eggs and toasted pumpkin seeds. Earthy, savory, and rich in fiber to support steady morning energy.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Zaskya + Lila
Zaskya created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
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Equipment
Large skillet · Saucepan
Time saver
Store leftover cooked lentils in an airtight container in the refrigerator for up to 4 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
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Instructions
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- 01
Measure out 0
Measure out 0.75 cup (150g) cooked green lentils, 1 cup (30g) baby spinach, 0.5 cup (75g) cherry tomatoes halved, and 1 garlic clove finely minced.
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Place a small skillet over medium heat…
Place a small skillet over medium heat and add 1 tbsp (15ml) olive oil. Heat for 1 minute until shimmering.
Look for: shimmering
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Add the minced garlic and halved cherry…
Add the minced garlic and halved cherry tomatoes to the pan. Sauté for 2 to 3 minutes until the tomatoes soften slightly and release their juices.
Look for: the tomatoes soften slightly and release their juices
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Stir in the cooked green lentils
Stir in the cooked green lentils, baby spinach, and a pinch of ground cumin. Cook for 2 to 3 minutes, stirring continuously, until the spinach is fully wilted and the lentils are heated through.
Look for: the spinach is fully wilted and the lentils are heated through
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Transfer the warm lentil and vegetable mixture…
Transfer the warm lentil and vegetable mixture into a shallow serving bowl.
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Fill a small saucepan with 2 inches…
Fill a small saucepan with 2 inches (5cm) of water and bring to a gentle simmer over medium heat.
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Crack 2 large eggs into small cups
Crack 2 large eggs into small cups, then gently slide them into the simmering water. Poach for 3 minutes until the whites are set but the yolks remain soft.
Look for: the whites are set but the yolks remain soft
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Lift the poached eggs out with a…
Lift the poached eggs out with a slotted spoon, drain briefly on paper towels, and nestle them on top of the warm lentil mixture.
Ready when: everything is assembled and ready to enjoy
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Sprinkle 1 tbsp (10g) toasted pumpkin seeds…
Sprinkle 1 tbsp (10g) toasted pumpkin seeds over the top and squeeze 1 tsp (5ml) fresh lemon juice over the eggs just before serving.
Ready when: everything is assembled and ready to enjoy
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