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Low-Sodium Lentil Mushroom Gravy Recipe
Jan 03, 2013 @ 4:22 PM
Posted by
Daily Value: 7%
Servings: 6
High-Fiber, Low-Fat, Low-Sodium
Vegetarian, Gluten-Free, Wheat-Free, Low-Fat-Abs, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 149Daily Value: 7%
Servings: 6
High-Fiber, Low-Fat, Low-Sodium
Vegetarian, Gluten-Free, Wheat-Free, Low-Fat-Abs, Sugar-Conscious
| Fat | 2g | 4% |
| Saturated | 1g | 6% |
| Trans | 0g | 0% |
| Carbs | 24g | 8% |
| Fiber | 10g | 41% |
| Sugars | 3g | 0% |
| Protein | 9g | 18% |
| Cholesterol | 5mg | 2% |
| Sodium | 5mg | 0% |
| Calcium | 32mg | 3% |
| Magnesium | 45mg | 11% |
| Potassium | 434mg | 12% |
| Iron | 3mg | 15% |
| Zinc | 2mg | 12% |
| Vitamin A | 235IU | 5% |
| Vitamin C | 15mg | 25% |
| Thiamin (B1) | 0mg | 21% |
| Riboflavin (B2) | 0mg | 8% |
| Niacin (B3) | 1mg | 7% |
| Vitamin B6 | 0mg | 11% |
| Folic Acid (B9) | 166µg | 42% |
| Vitamin B12 | 0µg | 0% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 0mg | 1% |
| Vitamin K | 23µg | 29% |
| Fatty acids, total monounsaturated | 1g | 0% |
| Fatty acids, total polyunsaturated | 0g | 0% |
Have a question about the nutrition data? Let us know.
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Sodium Girl
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.
INGREDIENTS
- 1 tablespoon unsalted butter
- 3 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
DIRECTIONS
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.
Recipe Details
Servings: 6
