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Lentil and Veggie Stir-Fry with Poached Eggs

Lentil and Veggie Stir-Fry with Poached Eggs

A hearty, fiber- and protein-rich slow-carb meal combining stir-fried vegetables, cooked lentils, and poached eggs. This dish is packed with plant-based nutrition, healthy fats, and topped with fresh herbs for a refreshing, satisfying meal.
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Prep Time 6 minutes
Cook Time 10 minutes
Total Time 16 minutes
Course: Breakfast, brunch
Cuisine: western fusion
Calories: 370
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup Cooked lentils Pre-cooked; green or brown lentils preferred
  • 1 cup Mixed vegetables Such as bell peppers, zucchini, and tomatoes
  • 2 Eggs Poached in simmering water
  • 1 tbsp Coconut oil or olive oil Used for stir-frying vegetables
  • For taste - Salt and pepper For seasoning
  • Optional - Fresh herbs Such as parsley or cilantro for garnish

Equipment

  • 1 Skillet or frying pan For stir-frying the vegetables and warming lentils
  • 1 Saucepan For poaching the eggs in simmering water
  • 1 Slotted Spoon To remove poached eggs from water without breaking
  • 1 Mixing spoon or spatula For stirring vegetables and lentils during cooking
  • 1 Cutting Board For prepping vegetables
  • 1 Knife For chopping vegetables
  • 1 Serving plate or bowl For assembling and serving the final dish

Method
 

  1. Chop the mixed vegetables into bite-sized pieces.
  2. Heat coconut or olive oil in a skillet over medium heat.
  3. Add the vegetables and sauté for 5–6 minutes until tender.
  4. Stir in the cooked lentils and warm through for 2–3 minutes. Season with salt and pepper.
  5. In a separate saucepan, bring water to a gentle simmer and poach the eggs for 3–4 minutes until the whites are set but yolks remain runny.
  6. Plate the lentil and veggie stir-fry. Top with the poached eggs and garnish with fresh herbs if desired.
  7. Serve warm and enjoy your Lentil and Veggie Stir-Fry with Poached Eggs

Notes

    • Use pre-cooked lentils to save time in the morning; canned or homemade both work.
    • Choose colorful, non-starchy vegetables like bell peppers, tomatoes, and zucchini for both flavor and nutrition.
    • Poach eggs gently in simmering—not boiling—water to keep yolks intact and creamy.
    • Customize the herbs and seasoning with cumin, paprika, or a splash of lemon juice for brightness.
    • Best served fresh, but veggie-lentil mix can be stored in the fridge for up to 2 days for quick reheating.