Heart-Healthy Lentil Puree

Indulge in the comforting and nutritious goodness of this Heart-Healthy Lentil Puree, a creamy and savory dish packed with wholesome ingredients and vibrant spices. Made with protein-rich brown lentils simmered alongside aromatic onion, garlic, and the earthy sweetness of carrots and celery, this recipe is a perfect blend of flavor and wellness. Turmeric and cumin infuse the puree with warm, anti-inflammatory notes, while a splash of fresh lemon juice brightens every bite. Blended to a silky smooth texture and finished with a garnish of fresh parsley, this gluten-free and vegan-friendly dish is ideal as a hearty side or a satisfying light meal. Easy to prepare in just an hour, this nutrient-dense recipe is a must-try for anyone looking for a delicious way to support heart health.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Brown lentils
• 4 cups Water
• 2 tablespoons Olive oil
• 1 medium, chopped Onion
• 2 minced Garlic cloves
• 1 medium, diced Carrot
• 2 diced Celery stalks
• 1 Bay leaf
• 1 teaspoon Turmeric
• 1 teaspoon Cumin
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons, chopped Fresh parsley
• 1 tablespoon Fresh lemon juice

Directions

Step 1

Begin by rinsing the lentils thoroughly under cold water to remove any debris or dust. Drain them well and set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes translucent.

Step 3

Stir in the minced garlic, diced carrot, and diced celery. Cook for another 3 minutes, allowing the vegetables to soften slightly.

Step 4

Add the rinsed lentils to the pot, followed by the 4 cups of water. Drop in the bay leaf and stir to combine everything evenly.

Step 5

Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot with a lid, and let it simmer for about 30 minutes. Stir occasionally to ensure the lentils cook evenly.

Step 6

After 30 minutes, remove the bay leaf from the pot and add turmeric, cumin, salt, and black pepper. Stir the spices into the mixture thoroughly.

Step 7

Continue simmering for another 10 minutes until the lentils are fully cooked and tender.

Step 8

Remove the pot from heat. Using an immersion blender, puree the lentil mixture until smooth. Alternatively, transfer the mixture in batches to a countertop blender to achieve the desired texture.

Step 9

Stir in the fresh lemon juice and adjust seasoning with additional salt or pepper to taste, if necessary.

Step 10

Serve the lentil puree warm, garnished with freshly chopped parsley for an added burst of flavor and color.

Step 11

Enjoy this flavorful and heart-healthy lentil puree as a side dish or a light main meal.

Nutrition Facts

Serving size	1902.8 grams (1902.8g)

Amount per serving	% Daily Value*
Calories	675

Total Fat 30.90g	40%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1643mg	71%
Total Carbohydrate 80.40g	29%
Dietary Fiber 28.70g	102%
Total Sugars 22.20g
Protein 24.60g	49%

Vitamin D 0IU	0%
Calcium 389mg	30%
Iron 12mg	64%
Potassium 2568mg	55%

*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: 39.8%

Protein: 14.1%

Carbs: 46.1%