Low-Sodium Lentil Mushroom Gravy

Sodium Girl


  • 1 Tablespoon  unsalted butter
  • cloves garlic, chopped
  • 1/2  medium yellow onion, chopped
  • 1 Cup  split red lentils
  • 1 Teaspoon  black pepper
  • 1 Cup  diced brown cremini mushrooms
  • 1/2 Cup  orange juice
  • 2 Tablespoons  chopped parsley
  • 2 Teaspoons  thyme, leaves only

Creamy, earthy, and quick to make, this lentil mushroom gravy is a great — and healthier — substitute for the common salt-riddled gravies we like to douse our food in. 


Melt the butter in a medium pot over medium-high heat. As the butter begins to turn a caramel color, add the garlic and onions, and stir until they turn soft and slightly brown, about 5-8 minutes.

Add the lentils into the pot with 3 cups of water and the black peppercorns. Bring to a boil and then lower the heat to a simmer. Cook until the lentils are soft and falling apart, about 20 minutes or so. Take the pot off of the heat and purée with a hand blender until silky smooth.

Place the pot back on the stove, add the mushrooms, and the orange juice. Bring to a boil again and then lower heat to a very gentle simmer. Cover the pot and cook until the mushroom bits are soft, about another 10 minutes. Take the gravy off of the heat, add the herbs, pour into a gravy boat, and serve warm.


Calories per serving:

150 calories

Dietary restrictions:

Low Fat, Low Sodium Low Fat Abs, Sugar Conscious, Vegetarian, Gluten Free, Wheat Free, Egg Free, Peanut Free, Tree Nut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free, No Oil Added, No Sugar Added

Daily value:



  • Fat 14g 22%
  • Carbs 149g 50%
  • Saturated 8g 39%
  • Fiber 23g 94%
  • Trans 0g
  • Sugars 18g
  • Monounsaturated 3g
  • Polyunsaturated 2g
  • Protein 52g 104%
  • Cholesterol 31mg 10%
  • Sodium 28mg 1%
  • Calcium 156mg 16%
  • Magnesium 130mg 33%
  • Potassium 2,140mg 61%
  • Iron 14mg 80%
  • Zinc 8mg 51%
  • Phosphorus 708mg 101%
  • Vitamin A 150µg 17%
  • Vitamin C 90mg 150%
  • Thiamin (B1) 2mg 128%
  • Riboflavin (B2) 1mg 54%
  • Niacin (B3) 9mg 45%
  • Vitamin B6 1mg 69%
  • Folic Acid (B9) 1,002µg 251%
  • Vitamin B12 0µg 2%
  • Vitamin D 0µg 0%
  • Vitamin E 1mg 7%
  • Vitamin K 139µg 174%
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