4
1 rating

Low-Sodium Lentil Mushroom Gravy

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. 

6
Servings
150
Calories Per Serving

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.

Nutritional Facts
Servings6
Calories Per Serving150
Total Fat2g4%
Sugar3gN/A
Saturated1g6%
Cholesterol5mg2%
Protein9g17%
Carbs25g8%
Vitamin A25µg3%
Vitamin B60.2mg11.5%
Vitamin C15mg25%
Vitamin E0.2mg1.2%
Vitamin K23µg29%
Calcium26mg3%
Fiber4g16%
Folate (food)167µgN/A
Folate equivalent (total)167µg42%
Iron2mg13%
Magnesium22mg5%
Monounsaturated0.6gN/A
Niacin (B3)2mg8%
Phosphorus118mg17%
Polyunsaturated0.3gN/A
Potassium358mg10%
Riboflavin (B2)0.2mg9%
Sodium5mgN/A
Thiamin (B1)0.3mg21.4%
Zinc1mg9%