Savory Lentils from Panama
Transport your taste buds to Central America with this vibrant recipe for Savory Lentils from Panama. This hearty, one-pot dish showcases tender lentils simmered with aromatic spices like cumin, paprika, and oregano, then infused with the bold flavors of sautéed onion, garlic, green bell pepper, and ripe tomato. A touch of fresh cilantro adds a bright, herbaceous finish to this irresistibly flavorful dish. Perfect as a warm main course paired with rice or plantains, or as a protein-packed side, this recipe is a must-try for anyone craving an authentic taste of Panamanian cuisine. Simple to prepare in just under an hour, it’s a wholesome and satisfying meal that highlights the beauty of everyday pantry staples.
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Recipe Information
Ingredients
- 1 cup dried lentils
- 4 cups water
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 1 medium green bell pepper, diced
- 1 large tomato, diced
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 bay leaf
- 2 tablespoons fresh cilantro, chopped
Instructions
Rinse the dried lentils under cold water and pick through to remove any debris or stones.
In a medium-sized pot, bring the 4 cups of water to a boil. Add the lentils, reduce the heat to medium-low, and simmer uncovered for 20 minutes. Skim off any foam that rises to the surface.
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced green bell pepper and cook for 2-3 minutes until slightly softened.
Stir in the diced tomato, ground cumin, paprika, dried oregano, salt, and black pepper. Cook for 4-5 minutes, allowing the tomatoes to break down and the spices to bloom.
Add the cooked lentils (along with their cooking liquid) to the skillet with the vegetable mixture. Stir well to combine.
Toss in the bay leaf and simmer the mixture over low heat for 15-20 minutes, stirring occasionally, until the lentils are tender and the flavors are well combined.
Remove and discard the bay leaf. Taste and adjust seasoning with additional salt or pepper, if needed.
Garnish with freshly chopped cilantro before serving. Enjoy warm as a main dish with rice or plantains, or as a side dish.
Nutrition Facts
Calories |
1064 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2418 mg | 105% | |
| Total Carbohydrate | 145.0 g | 53% | |
| Dietary Fiber | 67.8 g | 242% | |
| Total Sugars | 16.4 g | ||
| Protein | 53.5 g | 107% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 242 mg | 19% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 2797 mg | 60% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
