Menestra de Lentejas (Ecuadorian Lentil Stew)
Local name: Menestra de lentejas
In short: Everyday Ecuadorian lentil stew cooked with onion, tomato, garlic and cumin, spooned over rice next to grilled meat and fried plantain. It takes about 50 min in total and makes 6 servings.
- Prep
- 10 min
- Cook
- 40 min
- Total
- 50 min
- Servings
- 6
- Difficulty
- Easy
- Calories
- 320 kcal
Menestra is the Ecuadorian word for a thick stew of beans or lentils, and the lentil version is a lunchtime staple. Brown lentils simmer with a sofrito of onion, tomato, garlic and cumin until soft, and cilantro goes in at the end. It is spooned over white rice beside grilled or fried beef or chicken, a few slices of fried plantain and a fresh salad. It is cheap, filling and quick, and it reheats well.
Instructions
- Put the lentils and water in a pot and bring to a boil. Skim off any foam, then lower the heat and simmer, partly covered, for 20 minutes until almost tender.
- Meanwhile, heat the oil in a pan over medium heat. Cook the onion and bell pepper for 6 minutes until soft.
- Add the garlic, tomatoes, cumin and achiote to the pan and cook for 6 minutes, until the tomatoes have melted into a thick sauce.
- Stir the sofrito and the salt into the lentils. Simmer for 10 minutes more, adding a splash of hot water if the stew gets too thick.
- Mash a ladleful of lentils against the side of the pot and stir it back in, so the stew thickens.
- Stir in the cilantro and lime juice, taste for salt and serve over white rice.
Tips
- Brown or green lentils keep their shape. Red lentils fall apart into a puree, so cook them for only 15 minutes if you use them.
- For a filling meatless plate, serve it over white rice with fried ripe plantain, sliced avocado and a tomato and onion salad.
Questions and answers
Do I need to soak lentils for menestra?
No. Lentils cook in 25 to 30 minutes without soaking. Rinse them and pick out any small stones before cooking.
Can I freeze menestra?
Yes, for up to 3 months in airtight containers. Thaw it overnight and add a splash of water when you reheat it.
What do you serve with menestra?
White rice, fried ripe plantain, sliced avocado and a salad of tomato and onion.
How long does it take to make Menestra de Lentejas (Ecuadorian Lentil Stew)?
About 50 min in total: 10 min of preparation and 40 min of cooking.
How many calories are in Menestra de Lentejas (Ecuadorian Lentil Stew)?
About 320 kcal per serving, with 18 g of protein, 48 g of carbohydrates and 6 g of fat. These values are estimates.
Nutrition per serving
| Calories | 320 kcal |
|---|---|
| Protein | 18 g |
| Carbohydrates | 48 g |
| Fat | 6 g |
| Fiber | 8 g |
| Sugar | 6 g |
| Sodium | 590 mg |
Estimated values, calculated from the ingredients.
