Smashed Lentils with Eggs Recipe With Nutrition Data and Calorie Count

Smashed Lentils with Eggs

An easy, warm and very good spicy lentils with great flavors.

Yields:

4 servings

Meal Type:

Main Dish
Breakfast

Rating:

Ingredients

  • 4 large eggs
  • 2 tsps garam masala
  • 1 dash pepper
  • 1 dash salt
  • 2 tbsps olive oil
  • 1/2 cup cilantro
  • 2 cloves garlic
  • 4 cups water
  • 2 cups lentils
  • 1 oz shallots, chopped (4)

Directions

  • Rinse and drain the lentils. Mince the shallots and garlic and chop the cilantro. Heat the oven to 350 °F (175 °C).
  • Heat the olive oil in a medium saucepan over medium heat and add the shallots and garlic. Cook, stirring, for about five minutes, then add the garam masala and lentils. Stir so the lentils are coated with the oil and garlic, then add the cilantro and cook until wilted.
  • Add 4 cups of water and turn the heat to high. Bring to a boil, then cover and reduce to a simmer. Cook for about 20 minutes. If they are too watery at the end, leave the lid off for a few minutes.
  • Season with salt and pepper to taste, and mash with a fork.
  • Lightly grease individual baking ramekins. Mound the lentils in each then make a hollow well and crack in an egg. Cover with foil and bake for about 20-25 minutes, or until yolk is just set.
  • Serve with lime pickle relish or a spicy mango chutney as garnish.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 483
% Daily Value*
  • Total Fat
    Amount Per Serving 12.9g
    % Daily Value 17%
    • Saturated Fat
      Amount Per Serving 2.656g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.92g
    • Monounsaturated Fat
      Amount Per Serving 7.074g
  • Cholesterol
    Amount Per Serving 212mg
    % Daily Value 71%
  • Sodium
    Amount Per Serving 122mg
    % Daily Value 5%
  • Total Carbohydrate
    Amount Per Serving 60.42g
    % Daily Value 22%
    • Dietary Fiber
      Amount Per Serving 29.7g
      % Daily Value 106%
    • Total Sugars
      Amount Per Serving 2.4g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 31.5g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 9mcg
    % Daily Value 1%
  • Vitamin C
    Amount Per Serving 7mg
    % Daily Value 8%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 7mg
    % Daily Value 1%
  • Iron
    Amount Per Serving 48mg
    % Daily Value 267%
  • Potassium
    Amount Per Serving 1040mg
    % Daily Value 22%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 483 KCal
  • Fat 12.9 g
  • Carbs 60.42 g
  • Protein 31.5 g

There are 483 calories in 1 serving of Smashed Lentils with Eggs.

How long would it take to burn off 483 KCal?

Basketball

48 minutes

Cycling (10 MPH)

66 minutes

Jogging

39 minutes

Running

32 minutes

Swimming (crawl, moderate pace)

47 minutes

Walking

56 minutes

Weight Training

56 minutes

Values estimated based on person weighing 160 lbs.

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