Mediterranean Lentil Salad with Eggs
Mediterranean Lentil Salad with Eggs: A Balanced, Low-Carb Healthy Bowl
Looking for a healthy, balanced meal that covers all your nutritional needs in one dish? This Mediterranean Lentil Salad with Eggs is a perfect solution for everyday eating! Inspired by the Harvard Healthy Eating Plate, this bowl combines lentils, vegetables, eggs, and fresh fruits like cherry tomatoes to create a low-carb, gluten-free meal that’s packed with protein, fiber, vitamins, and minerals. With carrot spaghetti, marinated red onion, and mozzarella balls (or your choice of add-ins), this dish offers a delicious mix of flavors and textures. It’s a keto-friendly (with adjustments) option that’s ideal for lunch, dinner, or meal prep, providing enough energy for your daily activities or a good workout.
Let’s explore the recipe, its nutritional benefits, and how to create this healthy bowl using the Harvard Healthy Eating Plate model!
Why This Bowl Is a Healthy Choice
The Harvard Healthy Eating Plate, introduced by the Harvard School of Public Health in 2015, is a simple, intuitive guide to building balanced meals. It divides a 23 cm plate into four parts: half for vegetables and fruits, one-quarter for proteins, and one-quarter for high-quality carbohydrates. This Mediterranean lentil salad with eggs follows this model, offering a healthy, practical way to eat without counting calories or using scales. Here’s why it’s a standout:
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Balanced Nutrition: Covers protein, carbs, veggies, and healthy fats in one meal.
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Low-Carb Option: Lentils can be moderated or swapped for lower-carb alternatives like cauliflower rice for keto diets.
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Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
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Keto-Friendly (with Adjustments): Reduce lentils or replace with cauliflower rice to lower carbs.
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No Calorie Counting: The plate model ensures proper portions effortlessly.
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Nutrient-Dense: Packed with fiber, protein, vitamins, and minerals for overall wellness.
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Versatile: Endless combinations using the same healthy plate framework.
The Harvard Healthy Eating Plate also provides additional guidelines: use healthy fats like extra virgin olive oil, avoid sugary drinks, limit dairy to 1-2 servings daily, exclude potatoes from the vegetable category (count them as carbs), and prioritize whole fruits over juices. It also emphasizes daily physical activity for overall health.
This Mediterranean lentil salad with eggs is a low-carb, balanced meal inspired by the Harvard Healthy Eating Plate.
Nutritional Benefits of Key Ingredients
This bowl is a nutritional powerhouse, with each component contributing to a balanced, low-carb meal.
Lentils (Carbohydrate and Protein)
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Moderate-Carb: 20g carbs per 100g cooked (can be moderated for low-carb diets).
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High Fiber: 8g per 100g, promoting digestion and satiety.
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Plant-Based Protein: 9g per 100g, supporting muscle maintenance.
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Nutrient-Dense: Rich in iron, folate, and manganese for blood health and energy.
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Note for Keto: Use in small portions or swap with cauliflower rice (~5g carbs per 100g).
Eggs (Protein)
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Low-Carb: 1g carbs per egg, keto-friendly.
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High Protein: 6g per egg, supporting satiety and muscle health.
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Low-Calorie: 78 kcal per egg, ideal for weight management.
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Nutrient-Dense: Rich in vitamins B12, D, and choline for energy, bone health, and brain function.
Carrots (Vegetable)
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Low-Carb: 10g carbs per 100g, keto-friendly in moderation.
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High Fiber: 3g per 100g, aiding digestion.
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Vitamin-Rich: High in vitamin A (beta-carotene) for vision and immunity.
Red Onion (Vegetable)
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Low-Carb: 9g carbs per 100g, keto-friendly in small amounts.
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Antioxidant-Rich: Contains quercetin, which reduces inflammation.
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Low-Calorie: 40 kcal per 100g, supporting weight control.
Cherry Tomatoes (Fruit)
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Low-Carb: 4g carbs per 100g, keto-friendly in small portions.
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Low-Calorie: 18 kcal per 100g, ideal for weight management.
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Antioxidant-Rich: High in lycopene and vitamin C for heart health and immunity.
Mozzarella Balls (Optional Protein)
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Low-Carb: 1g carbs per 50g, keto-friendly.
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Protein-Rich: 10g per 50g, promoting satiety.
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Calcium Source: ~300mg per 50g, supporting bone health.
These ingredients make the bowl balanced, gluten-free, and nutrient-dense, with options to adjust for keto diets.
With protein, vegetables, and healthy carbs, it’s a gluten-free, nutrient-dense option that provides energy for your day.
Mediterranean Lentil Salad with Eggs Recipe
This recipe follows the Harvard Healthy Eating Plate model, filling half the plate with vegetables and fruits, one-quarter with proteins, and one-quarter with carbs. It’s simple to prepare, with each component cooked separately for maximum flavor.
Ingredients (Serves 1)
Lentils (Carbohydrate and Protein)
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¼ cup (50g) cooked lentils
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1 clove garlic (minced)
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1 tbsp onion (finely chopped)
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1 tbsp carrot (finely chopped)
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1 tsp olive oil (for sautéing)
Vegetables and Fruit
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½ cup (50g) carrot spaghetti (made with a spiralizer or julienned)
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¼ red onion (thinly sliced, marinated in 1 tbsp apple cider vinegar for 10 minutes)
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5 pear cherry tomatoes (halved)
Protein
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1 hard-boiled egg (sliced in half)
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Optional: 3-4 small mozzarella balls (or substitute with 1 tbsp nuts, gherkins, capers, or pickles)
Dressing
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1 tbsp extra virgin olive oil
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1 tsp apple cider vinegar
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Salt and pepper to taste
Instructions
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Cook the Lentils: Heat 1 tsp olive oil in a pan over medium heat. Add the garlic, onion, and chopped carrot, and sauté for 2 minutes until fragrant. Add the cooked lentils, stir, and cook for 5 minutes to let the flavors meld. Season with salt and pepper to taste.
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Prepare the Carrot Spaghetti: Use a spiralizer to create carrot spaghetti, or julienne the carrots into thin strips. Lightly steam for 3 minutes to soften slightly while retaining crunch, or leave raw for extra texture.
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Marinate the Red Onion: Thinly slice the red onion and marinate in 1 tbsp apple cider vinegar for 10 minutes to mellow its sharpness.
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Boil the Egg: Boil the egg for 10 minutes, then cool in ice water, peel, and slice in half.
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Assemble the Bowl: On a 23 cm plate, arrange the ingredients following the Harvard Healthy Eating Plate model: fill half the plate with carrot spaghetti, marinated red onion, and cherry tomatoes; one-quarter with the boiled egg and optional mozzarella balls; and one-quarter with the cooked lentils.
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Dress and Serve: Drizzle with 1 tbsp extra virgin olive oil, 1 tsp apple cider vinegar, and season with salt and pepper to taste. Serve immediately and enjoy your balanced, healthy bowl!
Ready in minutes, this versatile dish can be customized for keto or vegan diets with simple swaps.
Tips for Success
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Keto Adjustment: Reduce lentils to 1-2 tbsp or replace with cauliflower rice to lower carbs to ~5g per serving.
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Vegan Option: Skip the egg and mozzarella, and add extra nuts or a sprinkle of nutritional yeast for a cheesy flavor.
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Flavor Boost: Add fresh herbs like parsley or basil for a Mediterranean touch.
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Make Ahead: Prep components in advance and store separately in the fridge for up to 2 days. Assemble just before eating.
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Substitutions: Swap mozzarella for nuts, gherkins, capers, or pickles to suit your taste.
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Storage: Store leftovers in an airtight container in the fridge for up to 2 days. Add dressing just before serving to keep veggies fresh.
Why This Bowl Shines
This Mediterranean Lentil Salad with Eggs is a low-carb, gluten-free dish that follows the Harvard Healthy Eating Plate for a perfectly balanced meal. The combination of lentils, carrot spaghetti, marinated red onion, cherry tomatoes, eggs, and mozzarella creates a nutrient-dense dish that’s packed with protein, fiber, vitamins, and minerals. It’s a keto-friendly (with adjustments) option that’s ideal for lunch, dinner, or meal prep, offering enough energy for daily activities or a workout. With minimal prep time, you’ll have a healthy, delicious meal that nourishes your body and delights your taste buds.
More Healthy Bowl Recipes
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Healthy Chicken Curry and Quinoa Dish: A protein-packed, low-carb option.
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Healthy Dish with Vegetables, Salmon, and Poached Egg: A fresh, balanced meal.
The Mediterranean Lentil Salad with Eggs is a low-carb, gluten-free, balanced meal that makes healthy eating simple and delicious. Following the Harvard Healthy Eating Plate, it combines lentils, carrot spaghetti, marinated red onion, cherry tomatoes, eggs, and mozzarella for a nutrient-dense dish that supports overall wellness.
Whether you’re looking for a quick lunch, a post-workout meal, or a light dinner, this keto-friendly (with adjustments) bowl is a practical, flavorful way to nourish your body.
Have you tried the Harvard Healthy Eating Plate model? What’s your favorite healthy bowl combination?
Share your thoughts in the comments and explore more healthy recipes on our site.
Build your bowl, savor the flavors, and enjoy a guilt-free meal!
Cheers!