Soy-Free Lentil Puree

Warm, velvety, and packed with wholesome flavor, this Soy-Free Lentil Puree is a nourishing twist on a classic comfort food. Made with tender green or brown lentils simmered alongside aromatic garlic, earthy cumin, and a medley of fresh vegetables, this dish bursts with natural goodness. A splash of lemon juice adds a zesty brightness, while a luxurious blend transforms the cooked ingredients into a smooth and creamy puree. Perfect as a nutrient-rich side dish, a light meal, or even a hearty dip, this soy-free, plant-based recipe is both versatile and satisfying. Ready in under an hour and garnished with vibrant parsley, it’s a gluten-free, vegan-friendly option that’s as healthy as it is delicious.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

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

Directions

Step 1

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

Step 2

In a large pot, heat olive oil over medium heat. Add minced garlic and sauté for 1-2 minutes until fragrant.

Step 3

Add diced carrot, celery, and onion to the pot. Cook the vegetables for 5-7 minutes, stirring occasionally, until they begin to soften.

Step 4

Stir in the cumin powder, salt, and black pepper, cooking for an additional 1 minute to let the spices bloom.

Step 5

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.

Step 6

Once the lentils are cooked, remove the pot from heat and stir in the lemon juice.

Step 7

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.

Step 8

Adjust seasoning to taste with additional salt or pepper, if needed.

Step 9

Serve the lentil puree warm, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(1519.8g)

Amount per serving	% Daily Value*
Calories	957.8

Total Fat 38.0g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 4770.2mg	0%
Total Carbohydrate 124.0g	0%
Dietary Fiber 33.7g	0%
Total Sugars 27.8g
Protein 38.7g	0%

Vitamin D 0IU	0%
Calcium 327.7mg	0%
Iron 14.3mg	0%
Potassium 3308.2mg	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: 34.4%

Protein: 15.6%

Carbs: 50.0%