Red Lentil Cumin and Turmeric Mash
Creamy, aromatic, and packed with warming spices, this Red Lentil Cumin and Turmeric Mash is a delightful fusion of bold flavors and wholesome simplicity. Featuring protein-rich red lentils simmered to tender perfection and infused with the earthy goodness of cumin, turmeric, and a hint of paprika, this dish is as nourishing as it is flavorful. Sautéed onions and garlic add a savory depth, while a squeeze of bright lemon juice lifts the dish with a zesty finish. Ready in just 35 minutes, this versatile mash can be served as a hearty side dish, a plant-based main paired with crusty bread or rice, or even as a creamy dip for your favorite snacks. Garnished with fresh cilantro, it's as visually appealing as it is delicious—perfect for weeknight dinners or impressing guests with minimal effort.
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 2 tablespoons olive oil
- 1 medium onion
- 2 large garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 0.5 teaspoon ground paprika (optional for spice)
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro leaves (optional for garnish)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
In a medium saucepan, bring 3 cups of water to a boil.
Add the rinsed red lentils to the boiling water. Reduce the heat to low and simmer for 15-20 minutes, stirring occasionally, until the lentils are soft and fully cooked. Skim off any foam that rises to the surface.
While the lentils cook, finely chop the onion and mince the garlic cloves.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion to the skillet and sauté for 5-7 minutes, or until softened and golden brown.
Add the minced garlic, ground cumin, ground turmeric, and ground paprika (if using) to the skillet. Stir frequently and cook for 1-2 minutes, allowing the spices to bloom and become fragrant.
Once the lentils are cooked, drain any excess water and add them to the skillet with the onion and spice mixture. Stir well to combine.
Season the mash with salt, black pepper, and lemon juice. Adjust seasoning to taste.
Using a potato masher or the back of a spoon, mash the lentils to your desired consistency. For a smoother texture, you can blend the mixture slightly with an immersion blender.
Transfer the mash to a serving dish and garnish with chopped fresh cilantro, if desired.
Serve warm as a side dish or enjoy on its own with crusty bread or over rice.
Nutrition Facts
Calories |
583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.9 g | 38% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2399 mg | 104% | |
| Total Carbohydrate | 62.5 g | 23% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 11.2 g | ||
| Protein | 20.9 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 169 mg | 13% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1160 mg | 25% | |
*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.
