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. 

Ingredients

  • 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

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.

Nutritional Facts

Total Fat
1g
1%
Sugar
10g
11%
Cholesterol
1mg
0%
Carbohydrate, by difference
15g
12%
Protein
2g
4%
Vitamin A, RAE
1µg
0%
Vitamin C, total ascorbic acid
9mg
12%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
41mg
4%
Choline, total
11mg
3%
Fiber, total dietary
1g
4%
Folate, total
15µg
4%
Iron, Fe
1mg
6%
Magnesium, Mg
12mg
4%
Niacin
1mg
7%
Pantothenic acid
1mg
20%
Phosphorus, P
74mg
11%
Selenium, Se
10µg
18%
Sodium, Na
348mg
23%
Water
47g
2%
Zinc, Zn
1mg
13%

Lentil Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Lentil Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.