lentejas con verduras (lentils with vegetables)

Plant-Based | Low-Sodium | High-Fiber | Budget-Friendly

Servings: 4 | Prep Time: 10 min | Cook Time: 30 min

A hearty, one-pot vegetarian dish packed with fiber-rich lentils and colorful vegetables like carrots, zucchini, and tomatoes.

Ingredients:

• 1 cup dry lentils (or 2 cans low-sodium lentils, rinsed)
• 1 tbsp vegetable oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 medium carrot, diced
• 1 medium zucchini, chopped
• 1 medium tomato, chopped
• 1/2 tsp cumin
• 1/2 tsp oregano
• 1/4 tsp black pepper
• 1/4 tsp salt (optional)
• 4 cups water or low-sodium vegetable broth
• 1/4 cup chopped cilantro (optional)
• 1/2 lime, for serving

Instructions:

1. If using dry lentils, rinse and simmer in water until tender (about 20 minutes).
2. In a large pot, heat oil over medium heat. Add onion and garlic, cook until soft.
3. Add carrots, zucchini, and tomato. Cook for 5–7 minutes.
4. Stir in cooked lentils, cumin, oregano, pepper, and salt. Add broth or water.
5. Simmer for 10–15 minutes to blend flavors.
6. Top with cilantro and a squeeze of lime before serving.

Serving suggestions:

• Serve with brown rice, corn tortillas, or a side of steamed spinach.
• Add a slice of avocado for healthy fats (optional).

Nutrition highlights:

• Lentils are rich in fiber, potassium, and plant protein.
• Vegetables provide vitamins and antioxidants.
• Low in sodium and saturated fat, supporting blood pressure and heart health.