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Comforting Red Lentil Mash (Vegan, Gluten-Free, High Protein & Iron)

September 18, 2014 by Ceara 59 Comments

red lentil mash

If you’ve read this blog for a while you know that I love comfort food.  After struggling with my health and weight almost my entire life, falling into almost every yo-yo diet possible (in case you’re wondering the cabbage soup and grapefruit diet don’t really work – trust me) and finally having the courage to change my lifestyle altogether (and losing almost 70 pounds in the process!), I vowed to never fall into restriction diet gimmicks or give up the things I love baking and making in the kitchen. 

Because restriction doesn’t have to be necessary in a healthy lifestyle. In fact, it should have no place here at all.

And that is exactly how I got started with this blog in the first place. Comfort food reinvented.

Food that tastes and makes you feel great.

red lentil mash

I am not sure exactly what I find sooo comforting about this Red Lentil Mash. Maybe it’s the fact that this dish is warming, savory, lightly spiced, creamy and kind of reminds me of the mashed potatoes and veggies that seem to only appear around Christmas time. It is something I made by fluke and have been enjoying as an easy side for dinner almost every night of the week since.

 And a powerhouse of a side this Red Lentil Mash is.

17 grams of protein.

20 grams of fiber.

30% of your daily iron intake

Tons of delicious nutrients and minerals to boot.

And inexpensive. Lentils are a staple in this I’m-on-a-budget-student-household. One entire bag of red lentils will keep you full and satisfied for many meals and will only set you back a couple of bucks.

lentil mash is

Like most of my recipes, this Red Lentil Mash is thrown together in a cinch. Rinse and boil your red lentils with a couple of dried herbs and nutritional yeast. Once your lentils have absorbed all the water, add the coconut oil, additionally season, stir and mash until your savory and comforting Red Lentil Mash is formed.

comforting red lentil

It’s really that easy. And in case your wondering Red Lentil Mash is super difficult to photograph. If you’re not sold by the photos, I promise you’ll be sold by the taste. In my experience, sometimes the most comforting foods are the least photogenic! 

5.0 from 1 reviews
Comforting Red Lentil Mash
 
Print
Cook time
15 mins
Total time
15 mins
 
This comforting red lentil mash is comfort food redefined. It is warming, savory, lightly spiced, creamy and kind of reminds me of the mashed potatoes and veggies that seem to only appear around Christmas time. It also has a great nutritional profile with 30% of your daily iron, 20 grams of fiber, and 17 grams of protein per serving! Enjoy this as an easy, simple side along a healthy, home-cooked meal.
Author: Ceara
Recipe type: Side
Cuisine: American
Serves: 1½ cups
Ingredients
  • 2 cups red lentils, rinsed
  • 2¾ - 3 cups water
  • 1 tsp basil
  • 1 tsp oregano
  • 1 tsp cayenne pepper or paprika
  • 1 tsp onion and garlic powder
  • 1 tbsp coconut oil
  • 1 tbsp nutritional yeast (optional but recommenced)
  • Salt and Pepper to taste
Directions
  1. Thoroughly rinse red lentils and pick out any pebbles found in lentils.
  2. Add lentils, water (only 2¾ cups), spices and nutritional yeast to a medium size pot.
  3. Bring lentils to a boil over medium high heat. Once the lentils are boiling give the lentils a stir, reduce heat and simmer over medium heat until all the water is absorbed. If needed, slowly add additional ¼ cup of water. You want the lentils to be soft enough to mash but not in any way shape or form soupy (this is not lentil soup!).
  4. Once all the water is absorbed, with a wooden spoon or masher, mix in coconut oil while mashing and mixing the lentils until desired consistency is formed. The warmth of the lentils will met the coconut oil. The lentils should easily fall apart when mixed.
  5. Taste and season with salt and pepper and additional spices if desired.
  6. Leave to sit for 5 minutes in a covered pot. The lentils will thicken up upon sitting.
  7. Serve as a nutrient packed side with dinner or lunch. Enjoy!
Notes
Feel free to substitute your own favorite dried herbs. Use these spices as a suggestion and season your comforting red lentil mash to taste!
Nutrition Information
Serving size: 6 Calories: 252 Fat: 4g Saturated fat: 2g Unsaturated fat: 2g Trans fat: 0g Carbohydrates: 40g Sugar: 0g Sodium: 37mg Fiber: 8g Protein: 17g Cholesterol: 0mg
3.2.2885

ceara s kitchen

Filed Under: All Recipes, Fall, Gluten Free, Low Fat, Mains, Refined Sugar Free, Savory Eats, Sides Tagged With: comforting, Gluten Free, high, lentil, mash, protein

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  23. Laura says

    January 29, 2021 at 6:10 am

    I’m definitely going to try the recipe. Just and FYI though: nutritional yeast loses its nutritional value when heated too much. Therefore, I may try and add it in after boiling and see if it makes a difference in taste/consistency.

    If you’re only concerned with taste, no worries… but if you want the nutritional value of the mooch, maybe add in afterward 🙂

    Thanks for the recipe, excited to test it!!

    Reply
  24. Charlie says

    September 10, 2020 at 9:59 pm

    When you say “simmer” do you mean with a cover or without one?

    Reply
  25. Janet says

    February 26, 2017 at 9:43 am

    Why won’t any mashed lentil recipes give us just a little clue as to how long to cook the lentils? I know we need to check on them, but when do we need to check on them? After 10 minutes? 20? 30?

    Reply
  26. kylie says

    August 3, 2016 at 3:32 am

    I LOVE THIS RECIPE! i just tried it today and it’s so versatile.
    SENDING TO YOU ALL MY LOVE

    Reply
  27. Emma {Emma's Little Kitchen} says

    February 24, 2016 at 3:59 pm

    Made this today for a baked potato filling! My son and I gobbled it up, so good!

    Reply
  28. The Vegan 8 says

    May 30, 2015 at 8:14 am

    I had to come check this out….oh my word…so healthy and so delicious!! I know this tastes the bomb and I definitely need to try this! I love, love lentils and love the spices you added. Great recipe, can’t wait to try this. I bet it’s amazing on toast too, yum!!

    Reply
  29. Karina says

    November 20, 2014 at 12:16 am

    I made this tonight….OMG SO SO SO YUMMY! New favorite lentil dish!! I think I’ll bring it as a side to my family’s Thanksgiving 🙂 Super simple too! I split the recipe in half, added so diced tomatoes and used a tsp Italian seasoning instead of the basil and oregano and added about a tsp salt as well. Also used green lentils so it didn’t look quite as pretty as yours hahaha But looks don’t matter when the taste is great!! Thanks for the recipe!

    Reply
    • Ceara says

      November 20, 2014 at 10:51 am

      SO happy you loved it and thanks for letting me know 🙂 It’s one of my fave lentil dishes too! I love your addition of diced tomatoes and italian seasoning – I’ll have to try that next time! 😀

      Reply
  30. Tash says

    October 28, 2014 at 8:27 am

    This is a really good idea! Anything which you can get away eating a spoon with = comfort food IMO 😀

    Reply
  31. rika@vm says

    October 12, 2014 at 9:54 pm

    COMFORT FOOD is my favorite thing in the world! Exactly… food that tastes and makes you feel great!!!! What a lovely red lentil mash…I must top this on bread…mmmm or tons of shiitake gravy!!!

    Reply
    • Ceara says

      October 13, 2014 at 10:35 am

      Omg shiitake gravy sounds all kinds of amazing – need to try that ASAP!

      Reply
  32. Shundara@savynaturalista says

    September 25, 2014 at 9:55 pm

    I miss eating lentils! I can’t wait to the weather gets bit colder here.. We are still in the 100’s! I can’t wait to have soups and lentil stew! I am so jealous!! Yum! 🙂

    Reply
  33. Karen says

    September 24, 2014 at 12:38 pm

    I love how easy this red lentil mash is, plus the protein!!!! Oh ya!! This is a great idea, and congrats on your weight loss and lifestyle change! Amazing!!! 🙂

    Reply
    • Ceara says

      September 25, 2014 at 1:46 pm

      Thank you Karen! Love red lentils for their protein as well!!

      Reply
  34. lori @ TheHealthMinded.com says

    September 22, 2014 at 1:26 am

    I knew lentils had a lot of iron but that is a lot of fiber, too! I throw some in for protein in a vegetable soup I make, but just on their own, like you did here, sounds great, too! This would make a good filling for a burrito, as well! Great stuff!

    Reply
    • Ceara says

      September 22, 2014 at 6:09 pm

      In a burrito sounds like a wonderful idea Lori! 🙂 Thanks!

      Reply
  35. Denise | Sweet Peas & Saffron says

    September 19, 2014 at 2:43 am

    Wow, congratulations on losing 70 pounds, that is truly amazing and a huge accomplishment! I absolutely adore pureed lentils, especially dahl, so these look great to me! Comforting and satisfying with no guilt!

    Reply
    • Ceara says

      September 22, 2014 at 6:10 pm

      Dahl is one of my absolute favourite foods Denise! 🙂 Thanks!

      Reply
  36. Isadora says

    September 19, 2014 at 2:36 am

    This really does look and sound so comforting! It has been cool and rainy here the whole week and I’ve been craving a dish exactly like this! I love red lentils so much and they are so pretty! This lentil mash is so up my alley and I see it be a staple in my diet this winter 🙂

    Reply
    • Ceara says

      September 22, 2014 at 6:11 pm

      Thanks Isadora! And lentils are a great staple to have!! So versatile, yummy and healthy!! 🙂

      Reply
  37. Hadia says

    September 18, 2014 at 11:18 pm

    Ceara, I am enjoying your delicious recipes for a healthy way to manage my weight. I love lentils and this recipe is an addtion to my lentil repertoire. Thank you for sharing.

    Reply
    • Ceara says

      September 22, 2014 at 6:13 pm

      So happy to hear that you are enjoying my recipes dear Hadia! Thanks for the kind words!

      Reply
  38. Andrew Lowry says

    September 18, 2014 at 9:16 pm

    It looks yummy. What is the serving size, 1/3 of a cup? What are rage total calories per serving? I’m confused on the provided numbers. Checking on ‘my fitness pal’ a cup of lentils provides 18 g of protein and 16 g of fiber so I’m confused how the protein is so high from 1/3 of a cup.

    Reply
    • Ceara says

      September 19, 2014 at 6:29 am

      Hi Andrew, thanks for stopping by! When you put the recipe into the following “recipe analysis” to count the nutrition and calories (http://caloriecount.about.com/cc/recipe_analysis.php) 1/6 of the recipe = approximately 250 calories! It’s most accurate to calculate the recipe using dried lentils because when cooked the lentils double in size! Approximately, each serving is around one heaping cup.

      Here are the detailed nutrition facts just in case you were wondering!

      Nutrition Facts:
      Serving Size 178 g
      Amount Per Serving
      Calories 253 Calories from Fat 28
      % Daily Value*
      Total Fat 3.1g5%
      Saturated Fat 2.1g10%
      Cholesterol 0mg0%
      Sodium 8mg0%
      Potassium 663mg19%
      Total Carbohydrates 39.5g13%
      Dietary Fiber 20.1g81%
      Sugars 1.3g
      Protein 17.4g
      Vitamin A 3% • Vitamin C 5%
      Calcium 5% • Iron 29%
      Nutrition Grade A

      Hope this helps! Hope you enjoy the recipe 🙂

      Reply
      • Andrew Lowry says

        September 19, 2014 at 10:52 am

        Thank-you that useful information. Also thank-you for the recipe analysis link. I did not know that it existed.

        Reply
  39. Annie @Maebells says

    September 18, 2014 at 5:16 pm

    Lentils have seriously not crossed my mind in ages! This does look like the perfect comfort food with a side of warm cornbread!

    Reply
    • Ceara says

      September 22, 2014 at 6:14 pm

      Yum! Because everything IS better with cornbread 🙂 😀

      Reply
  40. Erin | The Law Student's Wife says

    September 18, 2014 at 3:27 pm

    This mash is comforting! I know it would make me feel good from the inside, out.

    Reply
    • Ceara says

      September 22, 2014 at 6:15 pm

      It totally is that kind of mash – totally feel food 🙂 Thanks Erin!

      Reply
  41. Gayle @ Pumpkin 'N Spice says

    September 18, 2014 at 12:17 pm

    I love how you state comfort food reinvented, Ceara! I love your way of thinking. This lentil mash sounds like the perfect combination of healthiness and comfort food! I’ve never actually baked with lentils, so i definitely have to change that! And I’ve never seen nutritional yeast before either, I have to check that out! Thanks for sharing!

    Reply
    • Ceara says

      September 22, 2014 at 6:17 pm

      Thanks Gayle! I think you’ll love lentils if you try them 🙂 Let me know if you give them a shot! I just started cooking with Nutritional Yeast recently (had no idea what it was before either!) and they are basically these little flakes that dissolve when cooking with them. They give a wonderful cheesy taste to food with tons of nutrients without a lot of calories! 🙂

      Reply
  42. Claudia @Breakfast Drama Queen says

    September 18, 2014 at 12:14 pm

    Fantastic idea! I never would’ve thought of a lentil mash!!
    Also, the recipe plugin you use looks fabulous – I love the pink 🙂

    Reply
    • Ceara says

      September 22, 2014 at 6:22 pm

      Thanks for the kind words Claudia 🙂

      Reply
  43. Sarah@WholeandHeavenlyOven says

    September 18, 2014 at 11:54 am

    Yum! I love cozy and comforting meals like this—Pretty sure I have red lentils in my pantry too! 🙂

    Reply
    • Ceara says

      September 22, 2014 at 6:22 pm

      Glad to hear it Sarah, lentils are something I seem to always have on hand 🙂

      Reply
  44. Katrina @ Warm Vanilla Sugar says

    September 18, 2014 at 11:28 am

    This is definitely my kind of comfort food too! So yummy 🙂

    Reply
    • Ceara says

      September 22, 2014 at 6:23 pm

      Thanks Katrina 😀

      Reply

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