Soy-Free Lentil Puree
Discover the perfect comfort food with this hearty, **Soy-Free Lentil Purée**, a velvety blend of wholesome green or brown lentils, fresh vegetables, and fragrant spices. This easy-to-make, plant-based recipe is completely free of soy and brimming with aromatic notes of garlic, cumin, and a hint of bright lemon juice. Simmered in rich vegetable broth and puréed to creamy perfection, it’s a nourishing dish that’s ideal as a standalone entrée, a protein-packed side, or even a flavorful spread. Ready in under an hour, this naturally gluten-free and dairy-free recipe is perfect for weeknight dinners and is sure to be a hit with health-conscious eaters. Garnished with fresh parsley for a burst of color and taste, this lentil purée is a comforting, all-season dish that’s as satisfying as it is nutritious.
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Recipe Information
Ingredients
- 1 cup Green or brown lentils
- 2 tablespoons Olive oil
- 3 pieces Garlic cloves, minced
- 1 medium Carrot, diced
- 1 medium Celery stalk, diced
- 1 medium Onion, diced
- 4 cups Vegetable broth
- 2 tablespoons Lemon juice
- 1 teaspoon Cumin powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped
Instructions
Rinse the lentils thoroughly under cold water until the water runs clear. Set aside.
In a large pot, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant.
Add diced carrot, celery, and onion to the pot. Cook the vegetables for 5-7 minutes, stirring occasionally, until they begin to soften.
Stir in the cumin powder, salt, and black pepper, cooking for an additional 1 minute to let the spices bloom.
Add the prepared lentils and vegetable broth to the pot. Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 20-25 minutes, or until the lentils are tender.
Once the lentils are cooked, remove the pot from heat and stir in the lemon juice.
Using an immersion blender or a countertop blender, puree the lentil mixture until smooth and creamy. If using a blender, be careful with hot liquids by blending in batches and holding a towel over the lid.
Adjust seasoning to taste with additional salt or pepper, if needed.
Serve the lentil puree warm, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
958 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.0 g | 49% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4770 mg | 207% | |
| Total Carbohydrate | 124.0 g | 45% | |
| Dietary Fiber | 33.7 g | 120% | |
| Total Sugars | 27.8 g | ||
| Protein | 38.7 g | 77% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 328 mg | 25% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 3308 mg | 70% | |
*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.
