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.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

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

Directions

Step 1

Rinse the dried lentils under cold water and pick through to remove any debris or stones.

Step 2

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.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 3-4 minutes until softened.

Step 4

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 5

Add the diced green bell pepper and cook for 2-3 minutes until slightly softened.

Step 6

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.

Step 7

Add the cooked lentils (along with their cooking liquid) to the skillet with the vegetable mixture. Stir well to combine.

Step 8

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.

Step 9

Remove and discard the bay leaf. Taste and adjust seasoning with additional salt or pepper, if needed.

Step 10

Garnish with freshly chopped cilantro before serving. Enjoy warm as a main dish with rice or plantains, or as a side dish.

Nutrition Facts

Serving size	(1615.2g)

Amount per serving	% Daily Value*
Calories	1064.0

Total Fat 31.6g	0%
Saturated Fat 5.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2418.2mg	0%
Total Carbohydrate 145.0g	0%
Dietary Fiber 67.8g	0%
Total Sugars 16.4g
Protein 53.5g	0%

Vitamin D 0IU	0%
Calcium 241.6mg	0%
Iron 16.7mg	0%
Potassium 2797.2mg	0%

*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.

Source of Calories

Fat: 26.4%

Protein: 19.8%

Carbs: 53.8%