Greek-Inspired Nutrient-Dense Bowl with Blanched Greens, Lentils, and Jammy Eggs

Greek-Inspired Nutrient-Dense Bowl with Blanched Greens, Lentils, and Jammy Eggs

These nutrient-rich bowls exemplify a harmonious fusion of textures and flavors, featuring blanched leafy greens, savory spiced lentils, soft-boiled eggs, and crumbled feta cheese. A standout advantage is the ability to prepare all components in a single pot, streamlining both preparation and meal prep efficiency. Additionally, the dish’s versatility allows for customization while maintaining freshness when refrigerated for up to five days.

Component Breakdown

• Blanched Greens Base: Mimicking the traditional Greek horta (a preparation of blanched wild greens typically finished with olive oil and lemon), this component combines baby spinach with bitter greens like kale or mustard greens. The mix yields a tender, juicy texture with a balanced bittersweet profile, enhanced by a final drizzle of extra virgin olive oil and lemon juice.

• Seasoned Lentils: Cooked to a creamy-tender consistency, lentils are seasoned with dried oregano and crushed red pepper flakes for aromatic depth and a subtle heat. They serve as a hearty, protein-rich base for the ensemble, though grains like quinoa or farro can substitute for dietary preferences.

• Jammy Eggs: Soft-boiled to achieve a runny yolk and set white, these eggs add richness and a luxurious texture to the bowl.

• Salty Feta: Crumbled feta provides briny contrast, complementing the earthiness of the lentils and the brightness of the greens.

Step-by-Step Preparation

Ingredients (Serves 4)

• 4 cups mixed leafy greens (2 cups spinach + 2 cups kale/mustard greens, chopped)

• 1 cup green/brown lentils (rinsed)

• 4 large eggs

• 1 cup crumbled feta cheese

• 2 tbsp extra virgin olive oil

• 1 tbsp fresh lemon juice (plus lemon wedges for serving)

• 1 tsp dried oregano

• Pinch of crushed red pepper flakes

• Optional: 1 fennel bulb (thinly sliced), 1 carrot (julienned), 1/4 cup toasted pine nuts, 2 tbsp cottage cheese

Step 1: Blanch the Greens

1. In a large pot, bring 4 cups of water to a boil. Add the mixed greens and blanch for 2–3 minutes until wilted but still vibrant.

2. Drain greens thoroughly and transfer to a bowl. Toss with 1 tbsp olive oil, 1/2 tbsp lemon juice, and a pinch of salt. Set aside.

Step 2: Cook Lentils (Single-Pot Efficiency)

1. With the same pot (rinse if needed), add lentils and 4 cups of water. Bring to a boil, then reduce heat to low and simmer for 15–20 minutes (green/brown lentils) until tender but not mushy.

2. Drain lentils, return to the pot, and stir in dried oregano, crushed red pepper flakes, remaining 1 tbsp olive oil, and 1/2 tbsp lemon juice. Season with salt to taste.

Step 3: Soft-Boil Eggs

1. In a small pot, cover eggs with cold water. Bring to a rolling boil, then reduce heat to a gentle simmer.

2. Set a timer for 6–7 minutes (adjust for desired doneness: 6–7 minutes = jammy yolk; 8 minutes = fully set).

3. Transfer eggs to an ice bath for 2 minutes, then peel and halve.

Step 4: Assemble the Bowl

1. Portion blanched greens into 4 bowls, spreading evenly.

2. Top with seasoned lentils, then arrange halved soft-boiled eggs.

3. Sprinkle crumbled feta over the eggs and lentils.

4. Add optional toppings: sliced fennel, carrot julienne, toasted nuts, or a dollop of cottage cheese.

Storage & Reheating

• Store assembled bowls (without fresh toppings) in airtight containers in the refrigerator for up to 5 days.

• Reheat in the microwave for 1–2 minutes or serve cold. Refresh with lemon juice and olive oil before eating.

Customization Tips

• Substitute lentils with quinoa, farro, or chickpeas for variety.

• Swap feta for halloumi (grilled) or goat cheese for tangy depth.

• Add fresh herbs (mint, parsley) or a tahini drizzle for brightness.

This bowl encapsulates Mediterranean-inspired nutrition, convenience, and adaptability, ideal for meal prep or a balanced lunch.