Vidant Medical Center
James and Connie Maynard Children's Hospital

at Vidant Medical Center
2100 Stantonsburg Road
Greenville, North Carolina
(252) 847-5712

Lentils of the Southwest

Note: Get a grownup's help with this recipe, which requires using the oven/stove and chopping with a knife.

Prep time: 1 hour, 30 minutes

What you need:

  • ½ cup lentils (any color)
  • 2 cups water
  • ¾ teaspoon olive oil
  • 2 tablespoons chopped onion
  • ¾ teaspoon minced garlic
  • ½ teaspoon ground cumin
  • ¾ teaspoon mild ground red chili (optional)
  • ½ teaspoon chili powder
  • 1/3 cup diced tomatoes, canned or fresh
  • ½ teaspoon salt
  • 2 tablespoons chopped, fresh cilantro

Equipment and supplies

  • Saucepan
  • Skillet
  • Measuring cups/spoons
  • Oven/stove

What to do:

  1. Combine the lentils and water in a saucepan.
  2. Bring to a boil over high heat.
  3. Reduce the heat to medium and cook the lentils until tender, about an hour. If needed, add more water.
  4. Heat olive oil in a skillet.
  5. Sauté the onion and garlic in the olive oil for 2-3 minutes, until softened.
  6. Stir in the cumin, ground red chili (optional), and chili powder.
  7. Add onion-garlic-spice mixture to the cooked lentils.
  8. Stir in the tomatoes and salt.
  9. Bring to a boil.
  10. Reduce heat to low. Simmer uncovered for 10 minutes.
  11. Just before serving, stir in the chopped cilantro.

Nutritional analysis (per serving):

  • 60 calories
  • 4g protein
  • 0.5g fat
  • 0g sat. fat
  • 10g carbohydrate
  • 3g fiber
  • 0mg cholesterol
  • 210mg sodium
  • 1g sugars

Serves: 6

Serving size: 1/6 recipe

Date reviewed: June 2015

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Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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