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Lentils with Cucumbers, Chard, and Poached Egg

This vibrant lentil dish with Swiss chard and poached egg is a wonderful example of how simple, wholesome ingredients can create a sophisticated meal. The combination of warm, earthy lentils and sautéed greens provides a satisfying base for the crisp, zesty cucumbers and fragrant za'atar. It is a light yet filling option that celebrates fresh textures and bright Middle Eastern flavours, making it an excellent choice for a nutritious lunch or a quick midweek supper.

As a diabetes-friendly recipe, this dish is naturally high in fibre and lean protein, which helps to maintain steady energy levels throughout the day. The addition of a perfectly poached egg adds a rich, silken element to the plate without the need for heavy sauces. Serve it just as it is for a balanced, low-carbohydrate meal that feels truly indulgent while supporting a healthy lifestyle.

Vídeos selecionados para Receitas para diabéticos

Ingredients for Lentils with Cucumbers, Chard, and Poached Egg

  • 1 tablespoon distilled white vinegar

  • 4 large eggs

  • 475ml cooked black lentils, green lentils, or chickpeas (from about 160g uncooked)

  • 2 cebolinhas, fatiadas finamente

  • 2 tablespoons coarsely chopped fresh dill, plus small sprigs for serving

  • 1 teaspoon finely grated lemon zest

  • 2 tablespoons fresh lemon juice, divided

  • Sal kosher, pimenta moída na hora

  • 2 small cucumbers, thinly sliced

  • 1 tablespoon za'atar, plus more for serving

  • 1 colher de sopa de azeite de oliva

  • 1 large bunch Swiss chard, ribs and stems removed, leaves torn into 2" pieces

  • 1 garlic clove, finely grated (optional)

  • Za'atar is available at Middle Eastern markets and specialty foods stores, or online.

Bring about 2" water to a boil in a large saucepan; reduce heat so water is at a gentle simmer and add vinegar, which helps the whites coagulate. Crack an egg into a small bowl, then gently slide it into water. Repeat with remaining eggs, waiting until whites are starting to set before adding the next one (about 30 seconds apart). After about 3 minutes, whites should be set and yolks still runny. Using a slotted spoon, transfer eggs to paper towels as they are done.

Combine lentils, spring onions, dill, lemon zest, and 1 tablespoon lemon juice in a medium bowl; season with salt and pepper. Toss cucumbers with 1 tablespoon za'atar and remaining 1 tablespoon lemon juice in a small bowl; season with salt and pepper. Heat oil in a medium skillet over medium. Add Swiss chard by the handful, tossing and letting it cook down a bit before adding more, and cook until tender; season with salt and pepper. Stir in garlic, if using, and set aside.

Divide lentils among bowls and top each with some chard, cucumbers, a few dill sprigs, and a poached egg. Sprinkle with more za'atar.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.

Histórico do artigo

As informações nesta página são revisadas por pares por clínicos qualificados.

  • 28 Jan 2026 | Publicado originalmente

    Escrito por:

    Editores de receitas do Reino Unido

    Revisado por

    Editores de receitas do Reino Unido
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