Munchies Lentils

Satisfy your snack cravings with the bold and hearty flavors of Munchies Lentils—a quick and easy lentil dish that's as nutritious as it is delicious! This one-pot recipe combines tender brown lentils with a rich, smoky tomato base infused with cumin, smoked paprika, garlic, and a hint of chili flakes for just the right amount of kick. A finishing burst of fresh parsley and a splash of tangy lemon juice elevate the dish, making it irresistibly vibrant. Ready in just 40 minutes, this protein-packed recipe is perfect as a warm snack, a light vegetarian meal alongside rice or bread, or even a flavorful side dish. Whether you're meal-prepping or looking for a satisfying, healthy bite, Munchies Lentils is a must-try dish for lentil lovers and anyone seeking a plant-based powerhouse packed with bold spices and comfort.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 3 cups water
• 2 tablespoons olive oil
• 1 medium, finely chopped onion
• 3 minced garlic cloves
• 2 tablespoons tomato paste
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon chili flakes
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the lentils under cold running water and remove any debris or impurities.

Step 2

In a medium saucepan, combine the lentils and water. Bring to a boil over medium-high heat.

Step 3

Reduce the heat to low and simmer the lentils uncovered for 20 to 25 minutes, or until tender but not mushy. Drain any excess water and set aside.

Step 4

While the lentils are cooking, heat olive oil in a large skillet over medium heat.

Step 5

Add the chopped onion to the skillet and sauté for 5 minutes, or until softened and translucent.

Step 6

Stir in the minced garlic and cook for an additional 30 seconds, or until fragrant.

Step 7

Add the tomato paste, cumin, smoked paprika, chili flakes, salt, and black pepper to the skillet. Mix well and cook for 2 minutes to toast the spices.

Step 8

Fold the cooked lentils into the skillet, ensuring they are evenly coated with the spice mixture. Cook for another 5 minutes, stirring occasionally.

Step 9

Remove the skillet from the heat and stir in the fresh parsley and lemon juice.

Step 10

Taste and adjust seasoning if necessary. Serve warm as a snack or with rice, bread, or a side salad for a more complete meal.

Nutrition Facts

Serving size	1167.2 grams (1167.2g)

Amount per serving	% Daily Value*
Calories	609

Total Fat 30.30g	39%
Saturated Fat 4.80g	24%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2422mg	105%
Total Carbohydrate 67.90g	25%
Dietary Fiber 21.00g	75%
Total Sugars 15.80g
Protein 22.60g	45%

Vitamin D 0IU	0%
Calcium 186mg	14%
Iron 11mg	61%
Potassium 1533mg	33%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.0%

Protein: 14.2%

Carbs: 42.8%