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

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

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! 

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Comforting Red Lentil Mash

  • Author: Ceara
  • Total Time: 15 mins
  • Yield: 1 1/2 cups 1x


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.


  • 2 cups red lentils, rinsed
  • 2 3/43 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


  1. Thoroughly rinse red lentils and pick out any pebbles found in lentils.
  2. Add lentils, water (only 2 3/4 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 1/4 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!


Feel free to substitute your own favorite dried herbs. Use these spices as a suggestion and season your comforting red lentil mash to taste!

  • Cook Time: 15 mins
  • Category: Side
  • Cuisine: American


  • Serving Size: 6
  • Calories: 252
  • Sugar: 0g
  • Sodium: 37mg
  • Fat: 4g
  • Saturated Fat: 2g
  • Unsaturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 40g
  • Fiber: 8g
  • Protein: 17g
  • Cholesterol: 0mg

ceara s kitchen

Similar Posts