Hearty, comforting, and rich with flavor, Ecuadorian Lentils are a pantry-friendly dish you’ll want on repeat. Known as menestra de lentejas in Ecuador, this simple lentil stew is a staple side dish served with rice, plantains, and protein!
Menestra de lenteja is one of the most beloved dishes in Ecuadorian cuisine, served with virtually everything. The recipe starts with a refrito (sofrito) of sautéed red onion, green bell pepper, tomato, and garlic which is infused with cumin, paprika, oregano, and tomato paste. Then come the lentils, slowly simmered with water or broth until creamy and tender. A green plantain or potato adds a signature touch, thickening the stew and lending it body and subtle sweetness. It's easy to make, deeply nourishing, and full of homey, familiar flavor!
If you have ever been to Ecuador, it is almost certain that you have had these Ecuadorian lentils. They even serve the fried chicken at KFC with this stuff! It's seriously that good.
Why You'll Love This Easy Ecuadorian Lentils Recipe
- Budget-friendly: Made with pantry staples like lentils, vegetables, and seasonings, this is an affordable meal that doesn’t skimp on flavor.
- Hearty and filling: Thanks to the lentils and optional plantain or potato, this dish is protein-packed and satisfying—even on its own.
- Meal prep friendly: Lentil menestra reheats beautifully, making it ideal for prepping lunches or dinners in advance.
- Customizable: Use water or broth, plantains or potatoes, and adjust the seasonings to your taste. It’s easy to adapt to what you have on hand!
- Pairs with everything: Serve this Ecuadorian lentil stew with white rice and any protein—grilled meats, a fried eggd, or even just avocado—for a well-rounded meal.
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Ingredients
You just need a handful of ingredients to make this Ecuadorian lentils recipe. Here's what you'll need:
- Oil: A small amount helps sauté the vegetables and deepen the flavor. Use olive oil or any neutral oil you have. If you have achiote oil, use it!
- Red onion: Adds a touch of sweetness and forms the aromatic base. White or yellow onion can be substituted.
- Green bell pepper: Provides a subtle bitterness and classic flavor in Ecuadorian dishes.
- Tomato: Fresh tomato gives the dish acidity and brightness. Roma or plum tomatoes work well.
- Garlic: Essential for depth. Use fresh garlic for the best flavor.
- Cumin, paprika, oregano: This trio of spices gives warmth, smokiness, and earthiness.
- Tomato paste: Adds richness and intensifies the tomato flavor.
- Dried lentils: Brown or green lentils work best. Make sure to rinse them before cooking.
- Water or chicken broth: Broth adds more flavor, but water with bouillon is a great substitute.
- Chicken bouillon: Optional but enhances the savory depth if using water.
- Fresh Cilantro: Add a few springs right into the lentils to infuse a light herbal flavor.
- Green plantain or potato: Adds texture and thickens the stew. The plantain also adds a subtle sweetness.
- Salt and pepper: Season to taste near the end of cooking to balance all the flavors.
See recipe card for quantities.
How to Make Ecuadorian Lentil Menestra
Step 1 - Cook the Flavorful Base (Refrito)
In a large pot, heat the oil over medium heat. Add the diced red onion, green bell pepper, and tomato. Sauté for a few minutes, until the vegetables begin to soften, then stir in the minced garlic and cook for another 2–3 minutes.
Add the cumin, paprika, oregano, some salt and pepper, and the tomato paste, stirring well to coat the vegetables in the spices. Pour in the rinsed lentils and water, then add the chicken bouillon. Bring the mixture to a boil.
Step 2 - Add the Lentils & Simmer
Pour in the rinsed lentils and water, then add the chicken bouillon. Bring the mixture to a boil.
Once boiling, reduce the heat and let the lentils simmer for about 30 minutes, or until tender. Cooking time may vary depending on the type of lentils used and how long they’ve been stored. Add salt and pepper to taste.
Step 3 - Add Plantain or Potato If Desired
If you’d like to add plantain or potato, do so about 10 minutes before the lentils are done. For plantain, peel and halve it—grate one half using the fine side of a cheese grater and stir it into the pot. This will thicken the mixture and add a lovely flavor. Dice the other half into small chunks and add it in for some bite. If using potato instead, simply peel it and dice it into small pieces and simmer until tender.
Step 4 - Serve & Enjoy
Serve with rice, fried plantains, and a side of protein like fish, fried shrimp, or cast iron chicken breast!
Tips for Success
- Simmer gently. Keep the lentils at a gentle simmer to prevent them from breaking apart or turning mushy.
- Add starches at the right time! Add the plantain or potato during the last 10 minutes so they cook through but don’t fall apart.
- If using plantain, grate half of it to help thicken up the broth. When you grate the plantain on the smallest side of the cheese grater, some of the plantain will get stuck in there. Use a dish brush to clean that out thoroughly!
- Taste and adjust. Lentils absorb a lot of flavor. Before serving, always taste for salt and pepper and adjust as needed.
Recipe Variations
- Use yellow or red bell pepper: For a slightly sweeter or milder flavor.
- Make it vegan: Use water or vegetable broth and skip the bouillon, or use a vegan version.
- Spice it up: Add a pinch of chili flakes or cayenne pepper to the mix! Or, serve with it with some hot sauce.
- Add other vegetables: Diced carrots or spinach can be stirred in for extra nutrition!
How to Serve Ecuadorian Lentils
The classic way to serve these Ecuadorian lentils is with a mound of white rice, fried plantains (patacones), and a side of protein. Popular pairings include grilled or fried fish, pork chops, or a pan-seared chicken breast. Fresh avocado slices or simple salad like tomato and onion curtido also go great here!
Storage
Fridge: Store leftovers in an airtight container in the fridge for up to 5 days.
Freezer: Ecuadorian lentils freeze really well! After cooling, place in a freezer safe container and freeze for up to 3 months. Thaw in the fridge overnight and reheat gently on the stovetop or in the microwave, adding a splash of water if needed.
Frequently Asked Questions
Yes! You can, just keep in mind the cook time will be significantly shorter. Use about 3 cups of canned lentils, drained, and reduce the simmering time by half. You can also use pre-cooked lentils like the Trader Joe's lentils.
Brown or green lentils hold their shape well and are traditionally used. Red lentils will break down more and become mushy.
Grated plantain adds body and flavor while diced plantain gives the stew a subtle sweetness and added texture. It’s a classic Ecuadorian twist which gives the lentil stew its specific texture.
More Recipes to Try
Easy Ecuadorian Lentils Recipe
Ingredients
- 1 teaspoon oil
- 1 red onion diced
- ½ green bell pepper diced
- 1 tomato diced
- 3-4 garlic cloves minced
- 1 teaspoon cumin
- ½ teaspoon paprika
- ½ teaspoon dried oregano
- salt to taste
- 1 tablespoon tomato paste
- 1 ½ cup dried lentils rinsed, use green or brown lentils
- 5 cups water or chicken broth depending on how saucy you want it, you can add more water later as they cook if you need.
- 2 teaspoon chicken bouillon if using water
- a few springs of fresh cilantro
- 1 green plantain or potato, optional
Instructions
- In a large pot, heat the oil over medium heat. Add the diced red onion, green bell pepper, and tomato. Sauté for a few minutes, until the vegetables begin to soften, then stir in the minced garlic and cook for another 2–3 minutes.
- Add the cumin, paprika, oregano, salt, and tomato paste, stirring well to coat the vegetables in the spices. Pour in the rinsed lentils and water, then add the chicken bouillon. Bring the mixture to a boil.
- Once boiling add the fresh cilantro springs and reduce the heat medium low. Let the lentils simmer for about 30 minutes, or until tender. Cooking time may vary depending on the type of lentils used and how long they’ve been stored.
- If you’d like to add plantain or potato, do so about 10 minutes before the lentils are done. For plantain, peel and halve it—grate one half using the fine side of a cheese grater and stir it into the pot. This will thicken the mixture and add a lovely flavor. Dice the other half into small chunks and add it in for some bite. If using potato instead, simply peel it and dice it into small pieces and simmer until tender.
- Serve with rice, fried plantains, and a side of protein like fish, fried shrimp, or cast iron chicken breast!
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