Low Sodium Lentil Puree

Delight in the wholesome simplicity of this Low Sodium Lentil Puree, a nutritious and flavorful dish that's perfect for heart-healthy eating. This recipe transforms humble dried lentils into a creamy, savory blend enhanced by the natural sweetness of sautéed onions and carrots, the earthy warmth of cumin and turmeric, and a bright splash of fresh lemon juice. With no additional salt, the puree relies on aromatic spices and fresh parsley to deliver a satisfying depth of flavor. Quick to prepare in under an hour, this velvety puree is ideal as a hearty spread for whole-grain bread, a nourishing dip, or a versatile side dish alongside grilled proteins. Both comforting and nutrient-packed, it’s a perfect recipe for those seeking low sodium yet highly flavorful meal options.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup dried green or brown lentils
• 4 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 1 medium carrot, finely chopped
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 0.5 teaspoon ground turmeric
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped
• 0 black pepper, to taste

Directions

Step 1

Rinse the lentils under cold water and pick out any debris or damaged lentils.

Step 2

In a large pot, combine the rinsed lentils with 4 cups of water. Bring to a boil, then reduce the heat to low and simmer the lentils uncovered for about 25 to 30 minutes, or until they are tender. Skim off any foam that forms on the surface.

Step 3

While the lentils are cooking, heat the olive oil in a medium skillet over medium heat. Add the chopped onion and carrot and sauté for about 5 to 7 minutes until they are softened.

Step 4

Add the minced garlic, cumin, and turmeric to the skillet, and cook for an additional 1 minute, stirring constantly to prevent the spices from burning.

Step 5

Once the lentils are tender, drain them and reserve about 1 cup of the cooking liquid.

Step 6

In a blender or food processor, combine the cooked lentils, sautéed vegetables and spices, lemon juice, and fresh parsley. Add in the reserved cooking liquid gradually as you blend until the mixture reaches your desired consistency.

Step 7

Blend until smooth. If the puree is too thick, add more of the reserved liquid or a little more water as needed.

Step 8

Transfer the lentil puree to a bowl and season with freshly ground black pepper to taste.

Step 9

Serve warm and garnish with extra chopped parsley if desired. This puree pairs well with whole-grain bread or as a side dish to complement grilled proteins.

Nutrition Facts

Serving size	(1396.3g)

Amount per serving	% Daily Value*
Calories	1054.5

Total Fat 31.2g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 90.1mg	0%
Total Carbohydrate 148.3g	0%
Dietary Fiber 26.0g	0%
Total Sugars 12.0g
Protein 54.7g	0%

Vitamin D 0IU	0%
Calcium 270.4mg	0%
Iron 16.7mg	0%
Potassium 1882.2mg	0%

*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.

Source of Calories

Fat: 25.7%

Protein: 20.0%

Carbs: 54.3%