Seasoned Mashed Lentils
Discover the comforting flavors of Seasoned Mashed Lentils, a simple yet flavorful dish that redefines plant-based dining. This hearty recipe features tender green or brown lentils mashed with aromatic spices like cumin, paprika, and turmeric, infused with the warm, savory notes of sautéed onions and garlic. A splash of zesty lemon juice brightens the dish, while a garnish of fresh cilantro adds a burst of freshness. Ready in under an hour, this versatile recipe is perfect as a warm side dish or a satisfying main meal when paired with naan, pita bread, or rice. Packed with protein, fiber, and bold Middle Eastern-inspired flavors, this dish is a must-try for anyone seeking a nourishing, vegan-friendly meal.
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 3 cups water
- 2 tablespoons olive oil
- 1 medium yellow onion (finely chopped)
- 3 cloves garlic cloves (minced)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 0.5 teaspoons ground coriander
- 0.5 teaspoons turmeric powder
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro (chopped, optional for garnish)
Instructions
Rinse the lentils under cold water until the water runs clear.
In a medium-sized pot, combine the rinsed lentils and water. Bring to a boil over medium-high heat.
Reduce the heat to a simmer and cook for 20–25 minutes, or until the lentils are tender but not mushy. Skim off any foam that forms on the surface while cooking.
Drain any excess liquid from the cooked lentils and set them aside.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and cook for 5 minutes, stirring frequently, until softened and translucent.
Stir in the minced garlic, cumin, paprika, coriander, and turmeric. Cook for an additional 1–2 minutes, stirring constantly, until fragrant.
Add the cooked lentils to the skillet and stir to combine with the seasoned onion mixture.
Season with salt and black pepper. Mash the lentils gently using a potato masher or the back of a spoon, leaving some texture for a rustic feel.
Stir in the lemon juice and adjust seasoning as needed.
Cook for another 3–5 minutes, stirring occasionally, to allow the flavors to meld together.
Transfer the mashed lentils to a serving bowl. Garnish with chopped fresh cilantro, if desired.
Serve warm as a side dish or enjoy as a main meal with naan, pita bread, or rice.
Nutrition Facts
Calories |
569 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.0 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2401 mg | 104% | |
| Total Carbohydrate | 59.2 g | 22% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 9.0 g | ||
| Protein | 21.0 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 165 mg | 13% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 1114 mg | 24% | |
*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.
