Low-Sodium Lentil Mushroom Gravy

Low-Sodium Lentil Mushroom Gravy
Staff Writer

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. 

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.

Nutrition

Calories per serving:

173 kcal

Daily value:

9%

Servings:

6
  • Carbohydrate, by difference 27 g
  • Protein 10 g
  • Total lipid (fat) 4 g
  • Vitamin A, IU 43 IU
  • Vitamin A, RAE 3 µg
  • Vitamin C, total ascorbic acid 6 mg
  • Vitamin D 433 IU
  • Vitamin K (phylloquinone) 3 µg
  • Arginine 1 g
  • Ash 2 g
  • Aspartic acid 1 g
  • Beta-sitosterol 16 mg
  • Betaine 4 mg
  • Calcium, Ca 51 mg
  • Campesterol 3 mg
  • Carotene, alpha 1 µg
  • Carotene, beta 20 µg
  • Cholesterol 5 mg
  • Choline, total 12 mg
  • Copper, Cu 1 mg
  • Cryptoxanthin, beta 6 µg
  • Fatty acids, total monounsaturated 1 g
  • Fatty acids, total polyunsaturated 2 g
  • Fatty acids, total saturated 1 g
  • Fiber, total dietary 4 g
  • Folate, DFE 82 µg
  • Folate, food 82 µg
  • Folate, total 82 µg
  • Glutamic acid 1 g
  • Iron, Fe 3 mg
  • Leucine 1 g
  • Lutein + zeaxanthin 13 µg
  • Lysine 1 g
  • Magnesium, Mg 32 mg
  • Manganese, Mn 1 mg
  • Niacin 2 mg
  • Pantothenic acid 1 mg
  • Phosphorus, P 163 mg
  • Phytosterols 24 mg
  • Potassium, K 431 mg
  • Retinol 1 µg
  • Selenium, Se 10 µg
  • Sodium, Na 79 mg
  • Starch 16 g
  • Stigmasterol 1 mg
  • Sucrose 1 g
  • Sugars, total 3 g
  • Vitamin D (D2 + D3) 11 µg
  • Vitamin D2 (ergocalciferol) 11 µg
  • Water 51 g
  • Zinc, Zn 2 mg
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