Sugar-Free Lentil Puree
Indulge in the wholesome goodness of our Sugar-Free Lentil Puree, a nutrient-packed dish brimming with bold, aromatic spices and creamy texture. Made with tender red lentils simmered to perfection and infused with sautéed onion, garlic, and a medley of vibrant spices like cumin, coriander, and turmeric, this puree delivers a delightful depth of flavor. A splash of lemon juice brightens the dish, while fresh cilantro adds a herbaceous touch. With no added sugar and ready in just 40 minutes, this puree serves as a heart-healthy side dish or a satisfying vegetarian spread. Perfect for meal prep, gluten-free diets, and anyone seeking a guilt-free comfort food option, this lentil creation is sure to become a household favorite.
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 2 minced garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons, chopped fresh cilantro
Instructions
Rinse the red lentils under cold running water until the water runs clear.
In a medium saucepan, combine the rinsed lentils and 3 cups of water. Bring to a boil over medium-high heat.
Reduce the heat to low, cover, and simmer for about 20 minutes or until the lentils are tender and have absorbed most of the water.
While the lentils are cooking, heat the olive oil in a skillet over medium heat.
Add the chopped onion and minced garlic to the skillet. Sauté until the onions are translucent and the garlic is fragrant, about 5 minutes.
Add the ground cumin, ground coriander, and turmeric powder to the onion mixture. Cook, stirring frequently, for another 2 minutes to toast the spices.
Once the lentils are cooked, add the sautéed onion and spice mixture to the saucepan with the lentils.
Using an immersion blender or food processor, blend the lentils and onion mixture until smooth and creamy.
Stir in the salt, black pepper, and lemon juice. Adjust seasoning to taste.
Serve the lentil puree warm, garnished with chopped fresh cilantro.
Nutrition Facts
Calories |
573 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.1 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1221 mg | 53% | |
| Total Carbohydrate | 59.9 g | 22% | |
| Dietary Fiber | 19.1 g | 68% | |
| Total Sugars | 11.1 g | ||
| Protein | 20.6 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 170 mg | 13% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 1137 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.
