Spanish

Medium · Hot

Slow lentejas with carrot and cumin

Cumin goes into the warm olive oil first, releasing its earthiness before the onion and carrot join it and everything softens together into a fragrant base. Lentils need no soaking — they simply enter the pot and absorb the broth slowly until they are tender through and through, their skins barely perceptible against the tongue.

Recipe by

Asunción Rivas

The Single-Portion Cook

Prep

15 min

Cook

45 min

Total

Method

Prepare the soffritto

Dice the onion finely. Slice the carrot into thin rounds. Mince the garlic. Cut the tomato into small cubes.

Warm the olive oil in a heavy saucepan over gentle heat. Add the onion and cook slowly for 8 minutes, stirring now and then, until it is soft and translucent.

Stir in the garlic and carrot. Cook for another 3 minutes until the kitchen smells lovely.

Build the stew

Add the cumin and salt, stir for 30 seconds to toast the spice.

Add the tomato and cook down for 5 minutes, stirring, until it collapses into the onions.

Simmer the lentils

Pour in the water and bring to a gentle boil. Pick through the lentils quickly and add them to the pot.

Reduce the heat to low, cover partially, and let everything simmer softly for 30 to 35 minutes. Stir now and then. Add more water if the stew looks too thick — it should be brothy.

Peel and dice the potato and add it in the last 15 minutes of cooking, so it cooks through but doesn't dissolve.

Finish and serve

Peel and dice the potato into 1-inch cubes. Add it to the stew with 15 minutes remaining in the 30–35 minute simmer so it cooks through but doesn't dissolve.

Remove from heat. A small drizzle of olive oil and a gentle squeeze of lemon over the top is all it needs. Serve in shallow bowls with some crusty bread.

Nutri-Score

Excellent balance

A–E · lower is better · score -9

Calories

472

per serving

High in protein · 25gLow sugar · 5gLow saturated fat · 2g

Protein

25g

Carbs

72g

Fat

12g

Sat. fat

Fiber

Sugar

Sodium

843mg

Gluten FreeDairy FreeVeganPlant BasedHeart HealthyDigestive GentleAnti InflammatoryHigh ProteinHigh FiberLow FatLow CalorieWeight Management

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Environmental impact

Very low impact

A–E · lower is better · includes estimates

kg CO₂e

0.3

per serving

ACarbonAEU all-round· both agree

Water

0.5m³

Land

19Pt

Runoff

0.04g P

Lentils drives 42% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

TenderSoftSilkyBrothy

Aromas

EarthyHerbalWarmFruity

Kitchen Equipment

Primary Tool

Saucepan

Saucepan Chef Knife Cutting Board Ladle

Counter FootprintMedium

Techniques

Slow SimmeringSoffritto ToastingLayering

Safety & Storage

Cooking Temperature

Maintain a gentle simmer at low heat for 30-35 minutes. Lentils must reach at least 180°F internally to ensure tenderness and food safety. Avoid rapid boiling which can cause uneven cooking.

Cross Contamination

Pick through dried lentils before cooking to remove small stones or debris. Wash hands thoroughly after handling raw lentils. Use separate cutting boards for vegetables if also preparing allergen-containing foods.

Storage

Cool stew completely before refrigerating, within 2 hours of cooking. Store in airtight containers. Refrigerate for up to 4 days or freeze for up to 3 months.

Shelf Life

Cooked lentil stew maintains best quality for 3-4 days refrigerated. Reheat leftovers to 165°F until steaming hot throughout before serving.

High Risk Population

The soft, gentle texture of this stew makes it suitable for elderly individuals, those with dental concerns, or anyone requiring easily chewable foods. The low-and-slow cooking method creates a tender finished dish.

Allergen Warning

This recipe is served with crusty bread which contains gluten and wheat. Omit the bread or substitute gluten-free bread for individuals with celiac disease or wheat allergies.

Pro Tips

Technique

Rinse your lentils well and pick through them quickly — you don't want any small stones, and a quick look means no surprises at dinnertime. The slow simmer is the secret: let it cook gently and the lentils will be tender without any rushing.

Substitution

If you don't have fresh tomato, a spoonful of good tomato paste works beautifully — just stir it in with the cumin and let it cook down into the soffritto until it loses that raw edge.

From the chef

When Tomás was here, I always made lentejas in a big pot and we'd have it for days. Now I've learned to make just enough — one pot, one bowl, no waste. The slow simmer with carrot and cumin fills the kitchen with that golden, fragrant broth that's so gentle on the stomach. It's the kind of dish that cooks itself while you read or rest, and by evening you have something tender and kind, ready for your single, quiet supper.

Asunción RivasThe Single-Portion Cook

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TagsVegetarian

Source: generated · May 30, 2026