Heart-Healthy Lentil Puree
Rich in flavor and packed with nutrients, this Heart-Healthy Lentil Puree is the ultimate comfort food designed with your well-being in mind. Featuring the earthy goodness of brown lentils and an aromatic blend of turmeric and cumin, this dish is as satisfying as it is nourishing. Sautéed onions, garlic, carrots, and celery form a flavorful base, while a touch of olive oil ensures it's heart-healthy. Finished with a splash of fresh lemon juice and a garnish of vibrant parsley, this velvety puree is perfect as a wholesome side dish or a light, plant-based main. With only 15 minutes of prep time and a simmering process that lets the ingredients meld into a truly soul-soothing experience, it's an easy and delicious way to incorporate more fiber, protein, and nutrients into your diet. Vegan, gluten-free, and loaded with antioxidants, this lentil puree will quickly become a favorite go-to for both weeknight dinners and meal prep.
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Recipe Information
Ingredients
- 1 cup Brown lentils
- 4 cups Water
- 2 tablespoons Olive oil
- 1 medium, chopped Onion
- 2 minced Garlic cloves
- 1 medium, diced Carrot
- 2 diced Celery stalks
- 1 Bay leaf
- 1 teaspoon Turmeric
- 1 teaspoon Cumin
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons, chopped Fresh parsley
- 1 tablespoon Fresh lemon juice
Instructions
Begin by rinsing the lentils thoroughly under cold water to remove any debris or dust. Drain them well and set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent.
Stir in the minced garlic, diced carrot, and diced celery. Cook for another 3 minutes, allowing the vegetables to soften slightly.
Add the rinsed lentils to the pot, followed by the 4 cups of water. Drop in the bay leaf and stir to combine everything evenly.
Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 30 minutes. Stir occasionally to ensure the lentils cook evenly.
After 30 minutes, remove the bay leaf from the pot and add turmeric, cumin, salt, and black pepper. Stir the spices into the mixture thoroughly.
Continue simmering for another 10 minutes until the lentils are fully cooked and tender.
Remove the pot from heat. Using an immersion blender, puree the lentil mixture until smooth. Alternatively, transfer the mixture in batches to a countertop blender to achieve the desired texture.
Stir in the fresh lemon juice and adjust seasoning with additional salt or pepper to taste, if necessary.
Serve the lentil puree warm, garnished with freshly chopped parsley for an added burst of flavor and color.
Enjoy this flavorful and heart-healthy lentil puree as a side dish or a light main meal.
Nutrition Facts
Calories |
675 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.9 g | 40% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1643 mg | 71% | |
| Total Carbohydrate | 80.4 g | 29% | |
| Dietary Fiber | 28.7 g | 102% | |
| Total Sugars | 22.2 g | ||
| Protein | 24.6 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 389 mg | 30% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 2568 mg | 55% | |
*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.
