Red Lentil Puree
Dive into the velvety goodness of this Red Lentil Purée, a nutritious and flavor-packed dish that’s as versatile as it is satisfying. Made from tender red lentils simmered to perfection, this purée is elevated by the bold aroma of sautéed onions, garlic, and a fragrant blend of ground cumin, coriander, and paprika. A splash of fresh lemon juice adds a zesty brightness, while a drizzle of olive oil and optional parsley garnish provide a beautiful finishing touch. Whether served as a dip with flatbread and crackers, a side to grilled veggies or meat, or even as a light meal, this quick and easy recipe is perfect for weeknight dinners or elegant gatherings. Gluten-free, vegetarian, and full of plant-based protein, it’s a wholesome, crowd-pleasing option that’s sure to become a staple.
Get More Healthy Recipes with SnapCalorie
Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 2 tablespoons olive oil
- 1 medium yellow onion
- 2 cloves garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon paprika
- 2 tablespoons fresh lemon juice
- 1 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley (optional, for garnish)
Instructions
Rinse the red lentils under cold water until the water runs clear to remove any debris or excess starch.
In a medium pot, combine the rinsed lentils with 3 cups of water. Bring the water to a boil over medium-high heat, skimming off any foam that rises to the surface.
Reduce the heat to low and let the lentils simmer uncovered for 15-20 minutes or until they are soft and have absorbed most of the water. Stir occasionally to prevent sticking. Remove from heat and set aside.
While the lentils are cooking, finely dice the yellow onion and mince the garlic cloves.
In a skillet, heat the olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes until soft and translucent.
Add the minced garlic, ground cumin, ground coriander, and paprika to the skillet. Stir for 1 minute to bloom the spices and release their aroma.
Transfer the cooked lentils and sautéed onion mixture to a food processor or blender. Add the fresh lemon juice, salt, and black pepper.
Blend the mixture until smooth and creamy. If the puree is too thick, add a tablespoon of water at a time until the desired consistency is achieved.
Taste and adjust the seasoning with additional salt, pepper, or lemon juice as needed.
Transfer the puree to a serving bowl and drizzle with a little olive oil. Garnish with fresh parsley, if desired.
Serve warm or at room temperature with flatbread, crackers, or as a side with grilled vegetables or meats.
Nutrition Facts
Calories |
1034 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.2 g | 41% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1999 mg | 87% | |
| Total Carbohydrate | 144.9 g | 53% | |
| Dietary Fiber | 25.5 g | 91% | |
| Total Sugars | 9.6 g | ||
| Protein | 54.4 g | 109% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 226 mg | 17% | |
| Iron | 16.1 mg | 89% | |
| Potassium | 2285 mg | 49% | |
*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.
