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Recipe Detail

South African-style Lentils

By Lynn Grieger, RD, CDE, CPT for Summit Medical Group

Reviewed by Susan C. Canonico, RD

Try this delicious, healthy lentil dish as a substitute for a meat meal.


  • 2 cups of dry lentils
  • 1/4 teaspoon of salt
  • 1 tablespoon of vegetable oil
  • 1 large onion, chopped
  • 3 garlic cloves, minced
  • 1 red pepper cut into thin slices
  • 1 inch piece of fresh ginger, grated
  • 1 teaspoon of cinnamon
  • 1 teaspoon of coriander
  • 1 teaspoon of turmeric
  • 1 teaspoon of ground cumin
  • 1/2 teaspoon of cayenne pepper
  • 1/4 teaspoon of black pepper
  • 1/4 teaspoon of curry powder
  • 2 whole tomatoes, chopped
  • 4 ounces of mozzarella cheese, cut into 1/4" squares
  • 1/2 cup of chopped cilantro


  1. Rinse lentils in cold water and drain them.
  2. Add lentils to 6 cups of boiling water.
  3. Add 1/2 teaspoon of salt.
  4. Cover and simmer until the lentils are tender, about 60 to 90 minutes.
  5. Drain the lentils and set them aside.
  6. Heat oil in a nonstick saucepan.
  7. Saute onion, garlic, and red pepper until they are soft, about 5 minutes.
  8. Add remaining ingredients, stir thoroughly, and simmer for 5 minutes.
  9. Add lentils to the onion seasoning mixture.
  10. Heat through, stirring frequently.
  11. Serve with mozzarella squares.
  12. Garnish the top with cilantro.
Nutritional information
Nutrition Facts
Serving Size 3/4 cup
Amount Per Serving
Calories 310 Calories from Fat 60
% Daily Value *
Total Fat 7g
Saturated Fat 2.5g 12%
Trans Fat 0g
Cholesterol 15g 5%
Sodium 250g 10%
Total Carbohydrate 43g 14%
Dietary Fiber 16g 64%
Sugars 6g
Protein 22g
Vitamin A 35%
Vitamin C 80%
Calcium 20%
Iron 35%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.