Red Lentil Cumin and Turmeric Mash

Creamy, aromatic, and packed with warming spices, this Red Lentil Cumin and Turmeric Mash is a delightful fusion of bold flavors and wholesome simplicity. Featuring protein-rich red lentils simmered to tender perfection and infused with the earthy goodness of cumin, turmeric, and a hint of paprika, this dish is as nourishing as it is flavorful. Sautéed onions and garlic add a savory depth, while a squeeze of bright lemon juice lifts the dish with a zesty finish. Ready in just 35 minutes, this versatile mash can be served as a hearty side dish, a plant-based main paired with crusty bread or rice, or even as a creamy dip for your favorite snacks. Garnished with fresh cilantro, it's as visually appealing as it is delicious—perfect for weeknight dinners or impressing guests with minimal effort.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups water
• 2 tablespoons olive oil
• 1 medium onion
• 2 large garlic cloves
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 0.5 teaspoon ground paprika (optional for spice)
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro leaves (optional for garnish)

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.

Step 2

In a medium saucepan, bring 3 cups of water to a boil.

Step 3

Add the rinsed red lentils to the boiling water. Reduce the heat to low and simmer for 15-20 minutes, stirring occasionally, until the lentils are soft and fully cooked. Skim off any foam that rises to the surface.

Step 4

While the lentils cook, finely chop the onion and mince the garlic cloves.

Step 5

In a large skillet, heat the olive oil over medium heat.

Step 6

Add the chopped onion to the skillet and sauté for 5-7 minutes, or until softened and golden brown.

Step 7

Add the minced garlic, ground cumin, ground turmeric, and ground paprika (if using) to the skillet. Stir frequently and cook for 1-2 minutes, allowing the spices to bloom and become fragrant.

Step 8

Once the lentils are cooked, drain any excess water and add them to the skillet with the onion and spice mixture. Stir well to combine.

Step 9

Season the mash with salt, black pepper, and lemon juice. Adjust seasoning to taste.

Step 10

Using a potato masher or the back of a spoon, mash the lentils to your desired consistency. For a smoother texture, you can blend the mixture slightly with an immersion blender.

Step 11

Transfer the mash to a serving dish and garnish with chopped fresh cilantro, if desired.

Step 12

Serve warm as a side dish or enjoy on its own with crusty bread or over rice.

Nutrition Facts

Serving size	(1131.4g)

Amount per serving	% Daily Value*
Calories	582.9

Total Fat 29.9g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2398.9mg	0%
Total Carbohydrate 62.5g	0%
Dietary Fiber 19.1g	0%
Total Sugars 11.2g
Protein 20.9g	0%

Vitamin D 0IU	0%
Calcium 168.7mg	0%
Iron 10.7mg	0%
Potassium 1159.7mg	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: 44.6%

Protein: 13.9%

Carbs: 41.5%