Chef-tested recipe
Coastal-style lentils simmered with achiote refrito, tomato, onion, peppers, cumin, coriander, and grated green plantain
Menestra de lentejas is a popular Ecuadorian lentil stew strongly associated with the coastal region. The lentils simmer in a refrito of achiote oil, onion, peppers, tomato, garlic, cumin, and coriander. Finely grated green plantain, a coastal variation, cooks into the liquid during the final stage and thickens it naturally. Menestra is often served with rice and grilled meat, but the stew itself is plant-based and makes a complete plate with rice, ripe plantain, avocado, and curtido.
Recipe at a glance
- Servings
- 8 generous
- Prep Time
- 25 mins
- Cook Time
- 1 hour
- Total Time
- 1 hour 25 mins
- Cuisine
- Ecuadorian Coastal
- Course
- Main dishes
- Cooking Method
- Achiote refrito cooking, lentil simmering, and green-plantain thickening
- Difficulty
- Intermediate
- Best Served With
- Best served with Ecuadorian-style white rice, fried ripe plantain or patacones, avocado, tomato-onion curtido, and lime.
Before you begin
Ingredients & equipment
Gather what you need first, then cook through the method with confidence.
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Equipment
- Large heavy potpaid link
- Box graterpaid link
- Wooden spoonpaid link
- Chef’s knifepaid link
- Cutting boardpaid link
- Measuring jugpaid link
- Digital kitchen scalepaid link
Ingredients
For the refrito
- Achiote-infused vegetable oilpaid link: 100 ml
- Red onion, finely diced: 350 g
- Green bell pepper, finely diced: 250 g
- Red bell pepper, finely diced: 250 g
- Ripe Roma tomatoes, finely diced: 800 g
- Garlic cloves, finely minced: 40 g
- Ground cumin: 14 g
- Dried oreganopaid link: 5 g
- Freshly ground black pepper: 3 g
For the lentils
- Dried brown lentils, sorted and rinsedpaid link: 650 g
- Hot water: 2400 ml
- Green plantain, peeled and finely grated: 400 g
- Fresh coriander leaves and tender stems, chopped: 120 g
- Fine sea saltpaid link: 18 g
Preparation Overview
Sort and rinse the lentils. Dice the refrito vegetables evenly and divide the coriander in half. Peel and grate the green plantain only shortly before it is needed because the flesh oxidises rapidly.
Method
Warm the achiote oil. Heat it in a heavy pot over medium heat without letting the coloured oil smoke.
Start the refrito. Add red onion and both peppers and cook for 6 minutes until soft.
Add the tomato. Stir in tomato, garlic, cumin, oregano, black pepper, half the coriander, and 6 g salt; cook for 8 minutes until pulpy.
Reserve extra flavour. Remove about 200 g of the cooked refrito and keep it for the final seasoning stage.
Simmer the lentils. Add rinsed lentils and hot water to the pot, bring to a boil, then cook partly covered over medium-low heat for 30 minutes.
Grate the plantain. While the lentils cook, finely grate the peeled green plantain directly into a bowl so it is ready to add immediately.
Thicken the menestra. Stir the grated plantain into the tender lentils and simmer for 15 to 20 minutes, stirring frequently as the stew thickens.
Return the refrito. Fold in the reserved refrito, remaining coriander, and remaining salt; simmer for 5 minutes and adjust with hot water if needed.
Serve the plate. Spoon the thick menestra beside Ecuadorian rice and finish the meal with ripe plantain, avocado, and tomato-onion curtido.
Beginner Technique Notes
Brown lentils should become tender but retain some shape; red split lentils create the wrong texture.
Achiote provides the characteristic colour and earthy base, so use infused oil or ground achiote rather than turmeric.
Green plantain is starchy and will thicken quickly; stir the base often after adding it.
Reserve part of the refrito so fresh tomato, pepper, and cumin flavour returns at the end.
Menestra should be thick enough to sit beside rice but loose enough to spoon easily.
Tips and Variations
Omit the green plantain for a simpler inland-style pot and simmer slightly longer to reduce.
A small portion of ripe plantain may be simmered in the stew for sweetness, but do not use it as a thickener.
Use both coriander leaves and tender stems because the stems carry strong flavour.
Serve with a fully plant-based plate rather than the grilled meat commonly offered in restaurants.
If the lentils absorb water early, add only boiling water so cooking does not stop.
Serving Ideas
- Build a coastal Ecuadorian plate with rice and menestra touching so some sauce enters the grains. Add golden ripe plantain and sliced avocado for contrast.
Storage
Refrigerate for up to 4 days. The plantain continues thickening the stew, so add water during reheating and bring it to at least 74°C. Freeze for up to 2 months.
Nutritional Value
Allergen Notes
The recipe contains no major allergen by design. Check achiote oil, dried spices, and packaged lentils for cross-contact. Accompaniments must be assessed separately.
Frequently Asked Questions
What is menestra in Ecuador?
It is a thick lentil or bean stew commonly served with rice and other accompaniments.
Why add green plantain?
Finely grated green plantain is a coastal variation that adds flavour and naturally thickens the stew.
Does menestra require meat?
No. Meat is a common plate accompaniment, but the lentil preparation itself does not require it.
Can canned lentils be used?
They can, but add less water and shorten the simmer because canned lentils are already tender.
What should the final consistency be?
It should be a spoonable stew that holds beside rice rather than a thin lentil soup.
