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 Sugar Added

Daily value:



  • Fat 2g 4%
  • Carbs 25g 8%
  • Saturated 1g 6%
  • Fiber 4g 16%
  • Trans 0g
  • Sugars 3g
  • Monounsaturated 1g
  • Polyunsaturated 0g
  • Protein 9g 17%
  • Cholesterol 5mg 2%
  • Sodium 5mg 0%
  • Calcium 26mg 3%
  • Magnesium 22mg 5%
  • Potassium 357mg 10%
  • Iron 2mg 13%
  • Zinc 1mg 8%
  • Phosphorus 118mg 17%
  • Vitamin A 25µg 3%
  • Vitamin C 15mg 25%
  • Thiamin (B1) 0mg 21%
  • Riboflavin (B2) 0mg 9%
  • Niacin (B3) 2mg 8%
  • Vitamin B6 0mg 11%
  • Folic Acid (B9) 167µg 42%
  • Vitamin B12 0µg 0%
  • Vitamin D 0µg 0%
  • Vitamin E 0mg 1%
  • Vitamin K 23µg 29%
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