Egg, Avocado and Lentil Plate
Why you might choose this today
When you want a satisfying vegetarian meal that brings together protein, foods rich in fibre, healthy fats and colourful plants without requiring a complicated recipe.
This plate combines eggs, lentils, avocado and vegetables into a practical meal that can work beautifully for breakfast, lunch or a simple evening meal.
At a glance
Ready in: about 20 minutes
Difficulty: Easy
Serves: 1
Best for: Busy mornings, simple lunches or days when you want substantial nourishment with minimal preparation
Availability: Everyday supermarket and farmers market staples
Ingredients
• 2 eggs
• ½ cup cooked lentils, drained and rinsed if using canned
• ½ ripe avocado, sliced
• 1 generous handful baby spinach, rocket or other leafy greens
• ½ cup cherry tomatoes, halved
• 1 teaspoon extra virgin olive oil
• Juice of ½ lemon
• 1 tablespoon fresh parsley, coriander or other herbs you enjoy
• Black pepper and a small pinch of salt, to taste
Make it work with what you have
Lentils: chickpeas, cannellini beans or another cooked legume work beautifully.
Greens: use whichever seasonal leafy greens are available to you.
Avocado: replace with a spoonful of tahini, a drizzle of extra virgin olive oil, or a small handful of nuts or seeds.
Tomatoes: roasted capsicum, cucumber, grated carrot or another colourful seasonal vegetable can take their place.
Method
1. Prepare the lentils and vegetables
Place the lentils, tomatoes, leafy greens and fresh herbs in a bowl. Add the lemon juice and a little of the extra virgin olive oil, then toss gently.
2. Cook the eggs
Warm the remaining olive oil in a small frying pan over medium heat. Cook the eggs to your preferred doneness.
3. Build the plate
Arrange the lentil mixture on a plate, add the sliced avocado and place the eggs alongside or on top.
4. Finish and enjoy
Season with black pepper and a small pinch of salt. Add an extra squeeze of lemon or fresh herbs if you enjoy them.
Make tomorrow easier
Cook a larger batch of lentils and refrigerate the extra portions for another meal. Wash your greens at the same time, and tomorrow’s lunch is already partly prepared.
Why this combination works
This plate brings together several elements that help make a vegetarian meal satisfying, colourful and nutritionally varied.
Protein
Eggs and lentils both contribute protein, supporting the body’s everyday maintenance and repair.
Foods rich in fibre
Lentils, vegetables and leafy greens contribute fibre, which supports digestive health and helps make the meal more satisfying.
Healthy fats
Avocado and extra virgin olive oil provide predominantly unsaturated fats while adding richness, flavour and staying power to the meal.
Colourful plants
Tomatoes, leafy greens, herbs and avocado contribute a variety of vitamins, minerals and protective plant compounds.
A useful pairing
Lentils provide iron, while the vitamin C from tomatoes and lemon can help the body absorb this plant sourced iron more effectively.
Together, these ingredients create a practical meal with protein, fibre, healthy fats and colourful plants in one simple plate.
B Vital by Casa Feranis Idea
When you build a meal, think in layers: something rich in protein, something rich in fibre, a source of healthy fats, and plenty of colourful plants. The ingredients can change with the season, your budget and what you already have at home.