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Lentenas
This recipe is a rich and yummy base that can be used in many recipes. The preferred way to eat this dish would be to add rice or potatoes and a good salad. I learned this recipe from my mother, and it is a great representation of Peruvian cuisine. Lentils are a great source of protein, iron, and fiber. Fiber is great for our gut health. Iron is very much needed for it is essential in the binding and transport of oxygen, in energy metabolism and much more. Finally, protein is an essential nutrient that plays a large role in our body’s function and composes most of our body.
- Yield: 4 servings 1x
Ingredients
Scale
- 1 cup of Brown Lentils
- 3 cups of Water
- 1 medium sized onion
- 3 cloves of garlic
- 1 tbsp of oregano
- 1 tbsp of cumin
- 2 tbsp of paprika
- 1 tbsp of dried parsley
- 1 tbsp of dried thyme leaves
- Salt to taste (added around 2 tsp)
- 1 tbsp of olive oil
- Pepper to taste
Instructions
- Place lentils and water in a pot and boil for 30 minutes or until the lentils are soft. Add more water as needed.
- Mince the onions and garlic.
- Place the pan on medium heat and then add olive oil.
- Add the onions and cook until the onion is transparent.
- Add garlic to the pan and cook until golden brown.
- Add all the spices.
- Add the seasoning to the lentils and stir.
- Add the salt and pepper to taste.
- Serve with rice and salad. Enjoy!
Notes
Recipe reviewed by Annie Tsang, RD
Nutrition
- Serving Size: 1 serving
- Calories: 230
- Sugar: 3g
- Sodium: 1170mg
- Fat: 2g
- Saturated Fat: 0.6G
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 8g
- Protein: 13g
