Lentil Puree
Creamy, nutritious, and bursting with earthy flavors, this Lentil Puree is the perfect blend of wholesome ingredients and simple cooking techniques. Featuring tender green or brown lentils simmered in aromatic vegetable broth with sautéed onions and garlic, this dish is elevated by the tangy brightness of fresh lemon juice and a garnish of chopped parsley. Velvety smooth yet entirely plant-based, this pureed lentil recipe is a versatile addition to your table—use it as a side dish, a hearty spread, or even a comforting dip. Ready in under 45 minutes with minimal prep time, it's a go-to option for any busy weeknight or a crowd-pleasing component for gatherings. Packed with protein, fiber, and natural goodness, this Lentil Puree is both satisfying and guilt-free. Perfect for health-conscious eaters and lovers of Mediterranean-inspired dishes!
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 0.5 cup onion
- 2 cloves garlic cloves
- 2 tablespoons olive oil
- 3 cups vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
Instructions
Rinse the lentils under cold water to remove any dust or debris. Set aside.
Dice the onion finely and mince the garlic cloves.
In a medium saucepan, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until it becomes translucent.
Add the minced garlic to the saucepan and sauté for another 1-2 minutes until fragrant, being careful not to burn the garlic.
Add the rinsed lentils to the saucepan and stir well to combine with the onion and garlic mixture.
Pour the vegetable broth over the lentils, and bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low, cover, and let it simmer for about 25 minutes, or until the lentils are tender and have absorbed most of the liquid.
Remove the saucepan from heat and let it cool slightly. Season with salt and ground black pepper.
Transfer the mixture to a blender or food processor. Add lemon juice and blend until smooth and creamy. If the puree is too thick, you can add a bit more broth or water to reach the desired consistency.
Taste and adjust the seasoning if necessary.
Transfer the lentil puree to a serving bowl and sprinkle with freshly chopped parsley before serving. Enjoy as a nutritious side dish or spread.
Nutrition Facts
Calories |
196 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 666 mg | 29% | |
| Total Carbohydrate | 23.6 g | 9% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 3.9 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 47 mg | 4% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 556 mg | 12% | |
*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.
