Low-Sodium Lentil Mushroom Gravy

Staff Writer
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
Deliver Ingredients

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.

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.

Nutritional Facts

Total Fat
2g
4%
Sugar
3g
N/A
Saturated Fat
1g
6%
Cholesterol
5mg
2%
Protein
9g
17%
Carbs
25g
8%
Vitamin A
25µg
3%
Vitamin B6
0.2mg
11.5%
Vitamin C
15mg
25%
Vitamin E
0.2mg
1.2%
Vitamin K
23µg
29%
Calcium
26mg
3%
Fiber
4g
16%
Folate (food)
167µg
N/A
Folate equivalent (total)
167µg
42%
Iron
2mg
13%
Magnesium
22mg
5%
Monounsaturated
0.6g
N/A
Niacin (B3)
2mg
8%
Phosphorus
118mg
17%
Polyunsaturated
0.3g
N/A
Potassium
358mg
10%
Riboflavin (B2)
0.2mg
9%
Sodium
5mg
N/A
Thiamin (B1)
0.3mg
21.4%
Zinc
1mg
9%

Around the Web