• 3/4 cup rainsed, drained canned lentils (black or pinto beans also work well; vacuum packed lentils also ok)
  • 1/2 can diced tomatoes (canned tomatoes ok)
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon hot pepper sauce
  • 1 tablespoon plain Greek yogurt (optional - use nondairy/vegan yogurt)
  • 1 tablespoon chopped roasted, salted almonds
  • 2 teaspoon chopped fresh mint, parsley or cilantro
  • Salt, to taste
  • Warm naan, pita or tortilla

Directions: In a large microwaveable mug, combine lentils, tomatoes, cumin, ginger and hot pepper sauce. Microwave on high for 1.5 to 2.5 minutes or until hot. Top with yogurt, almonds and herbs. Serve with warm flat bread. 

Moe, J. 2022, Spicy Lentils and Flatbread - Quick Healthy Meals with Limited Kitchen Access, Desert Farming Initiative, University of Nevada, Reno

Learn more about the author(s)


Also of Interest:

Eat Smart Be Active - Let's Cook Together!
This publication provides tips for parents and children cooking together, as well as a recipe for Hawaiian Fruit Dip.
Weigel, D. 2022, Extension | University of Nevada, Reno
Festive Fruit Bark
Berries are delicious and nutritious. Try different combinations of berries, jelly and jams.
Mazzullo, N. 2021, Extension | University of Nevada, Reno, Cooking Series, Season 1, Episode 3
Sweet Potato Pumpkin Soup
A healthy soup that is fun, fast, tasty and fits your budget.
Mazzullo, N. 2021, Extension, University of Nevada Reno, Cooking Series, Season 1, Episode 1
butternut squash stew
Fall Butternut Squash Stew Montana, C 2020, Extension, University of Nevada, Reno, Recipes
Kids Cook - Lesson 02 - Colorful Summer Popsicles
This lesson describes how to create colorful summer popsicles and teaches children how to follow a recipe.
Buffington, A. 2020, Extension | University of Nevada, Reno

Associated Programs

zucchini preparations

Healthy Meals with Limited Kitchen Access

Peruse a list of easy, healthy recipes! These don't require a full kitchen and focus on adding nutritional value to low cost meals.