Low Sodium Lentil Puree
Indulge in the creamy, wholesome goodness of this Low Sodium Lentil Puree, a heart-healthy and flavor-packed dish perfect for any meal. This recipe combines tender green or brown lentils with aromatic sautéed onion, carrot, garlic, and a medley of warming spices like cumin and turmeric for a vibrant, nutrient-rich puree. Fresh parsley and a splash of lemon juice brighten the dish, while olive oil adds a velvety texture without excess salt. Ideal for those seeking a low-sodium alternative, this puree captures the essence of earthy comfort while remaining versatile—serve it as a warm dip with whole-grain bread, a satisfying side for grilled proteins, or simply enjoy it on its own. Ready in under an hour, this easy-to-make lentil recipe is a flavorful way to boost your fiber and protein intake while keeping your meals light and balanced.
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Recipe Information
Ingredients
- 1 cup dried green or brown lentils
- 4 cups water
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 1 medium carrot, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 0.5 teaspoon ground turmeric
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- black pepper, to taste
Instructions
Rinse the lentils under cold water and pick out any debris or damaged lentils.
In a large pot, combine the rinsed lentils with 4 cups of water. Bring to a boil, then reduce the heat to low and simmer the lentils uncovered for about 25 to 30 minutes, or until they are tender. Skim off any foam that forms on the surface.
While the lentils are cooking, heat the olive oil in a medium skillet over medium heat. Add the chopped onion and carrot and sauté for about 5 to 7 minutes until they are softened.
Add the minced garlic, cumin, and turmeric to the skillet, and cook for an additional 1 minute, stirring constantly to prevent the spices from burning.
Once the lentils are tender, drain them and reserve about 1 cup of the cooking liquid.
In a blender or food processor, combine the cooked lentils, sautéed vegetables and spices, lemon juice, and fresh parsley. Add in the reserved cooking liquid gradually as you blend until the mixture reaches your desired consistency.
Blend until smooth. If the puree is too thick, add more of the reserved liquid or a little more water as needed.
Transfer the lentil puree to a bowl and season with freshly ground black pepper to taste.
Serve warm and garnish with extra chopped parsley if desired. This puree pairs well with whole-grain bread or as a side dish to complement grilled proteins.
Nutrition Facts
Calories |
1054 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 90 mg | 4% | |
| Total Carbohydrate | 148.3 g | 54% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 12.0 g | ||
| Protein | 54.7 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 270 mg | 21% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 1882 mg | 40% | |
*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.
