Spiced Lentils and Cantaloupe
Elevate your plant-based dining game with this vibrant recipe for Spiced Lentils and Cantaloupe—a delightful fusion of earthy lentils, warm spices, and the refreshing sweetness of ripe cantaloupe. Perfectly seasoned with aromatic cumin, coriander, and a hint of cinnamon, this dish strikes a balance between hearty and refreshing, making it a standout addition to any meal. A drizzle of lemon juice and a sprinkle of fresh parsley brighten the flavors, while optional toasted almonds add a satisfying crunch. Ready in under 45 minutes, this gluten-free and vegan recipe is as versatile as it is flavorful—serve it as a light main course, a unique side dish, or even a meal-prep option that can be enjoyed warm or at room temperature.
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 3 cups water
- 1 (medium, diced) cantaloupe
- 2 tablespoons olive oil
- 1 (small, finely chopped) onion
- 2 cloves (minced) garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon paprika
- 0.25 teaspoon ground cinnamon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons (finely chopped) fresh parsley
- 1 tablespoon lemon juice
- 2 tablespoons (optional, for garnish) toasted almonds
Instructions
Rinse the lentils under cold water and pick out any debris or stones.
In a medium saucepan, combine the lentils and water. Bring to a boil, then reduce heat to low and simmer, uncovered, for 20-25 minutes, or until the lentils are tender but not mushy. Drain any excess liquid and set aside.
While the lentils are cooking, prepare the cantaloupe by peeling, removing the seeds, and chopping it into bite-sized cubes. Set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened and translucent.
Add the minced garlic, ground cumin, ground coriander, paprika, cinnamon, salt, and black pepper to the skillet. Stir well and cook for 1 minute until fragrant.
Stir the cooked lentils into the skillet, mixing thoroughly to coat them with the spice mixture. Cook for 2-3 minutes to heat the lentils through.
Remove the skillet from heat and gently fold in the diced cantaloupe. Sprinkle with fresh parsley and lemon juice. Adjust salt and pepper to taste.
Serve warm or at room temperature. Optionally, garnish with toasted almonds for added crunch.
Nutrition Facts
Calories |
887 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.3 g | 49% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 3.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2587 mg | 112% | |
| Total Carbohydrate | 112.3 g | 41% | |
| Dietary Fiber | 26.6 g | 95% | |
| Total Sugars | 58.9 g | ||
| Protein | 29.3 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 271 mg | 21% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 2207 mg | 47% | |
*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.
