VenezuelanMedium · Hot
Lentejas Latin Lentil Stew with Carrot
Lentils cooked with carrot, onion, and tomato in a cumin-scented broth that thickens as it goes, turning humble pantry staples into something warm and deeply nourishing. My abuela made this without measuring anything — and it was always exactly right.
Prep
20 min
Cook
45 min
Rest
5 min
Total
1h 10m
A
Nutri-Score
Excellent balance
A–E · lower is better · score -8
Calories
489
per serving
High in protein · 25gLow sugar · 7gLow saturated fat · 2g
Protein
25g
Carbs
75g
Fat
12g
Sat. fat
2g
Fiber
8g
Sugar
7g
Sodium
846mg
Gluten FreeDairy FreeVeganEgg FreeNut FreeHeart HealthyDiabetes FriendlyLow Sodium AppropriateVegetarianVegan FriendlyHigh FiberPlant ProteinBalanced Macros
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
A
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.4
per serving
ACarbonAEU all-round· both agree
Water
0.4m³
Land
20Pt
Runoff
0.05g P
Lentils drives 34% 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
6
Umami
4
Sweet
5
Salty
2
Sour
1
Bitter
3
Spicy
Textures
TenderCreamySmoothSaucy
Aromas
EarthyHerbalSavoryGarlickySweet
Kitchen Equipment
Primary Tool
Dutch OvenDutch OvenWooden SpoonChef KnifeCutting BoardMeasuring CupsMeasuring SpoonsLadlePlastic WrapPaper Towels
Counter FootprintMedium
Safety & Storage
Cross Contamination
Use separate cutting boards for raw vegetables and ready-to-eat items. Wash hands thoroughly after handling raw produce.
Cooking Temperature
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Storage
Cool stew to room temperature within 2 hours, then refrigerate in airtight containers. Consume within 3-4 days.
Shelf Life
Leftover stew can be frozen for up to 3 months. Thaw overnight in refrigerator and reheat to 165°F before consuming.
High Risk Population
For immunocompromised individuals, elderly, or pregnant persons, ensure lentils are cooked until very soft and tender throughout.
Handling
When chopping garlic, use a flat side of the knife to crush cloves safely. Ensure stable cutting surface when prepping vegetables.
This recipe contains no common allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soy, sesame, mustard, celery, lupin, mollusks, sulfites, or gluten).
Pro Tips
Technique
Never rush your sofrito — let the onion and bell pepper cook until they are completely soft and golden, almost sweet. This is where the whole soul of the stew lives.
Substitution
If you cannot find brown lentils, green lentils work beautifully, though you may need to add five extra minutes to the simmer.
Flavor Boost
A splash of sherry or white wine added after the sofrito, before the liquids, will lift the entire pot.
From the chef
Lentejas ask very little and give back everything. Lentils simmer with carrot, potato, onion, bell pepper, and tomato in a sofrito base, and when the cumin goes in it turns the whole pot into something deeper than the sum of its parts. No measuring required — you taste, you adjust, you let the broth thicken at its own pace until the stew is rich and the lentils are just beginning to give way. Serve in deep bowls with white rice or crusty bread to catch what the spoon misses. This is patience rewarded, generosity on a ladle.
TagsLentilsComfort FoodOne PotSofritoVegetarianHeartyBudget Friendly
Source: generated · May 30, 2026