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Popped lentils with Mashed Potatoes

Lentils roasted and popped in a skillet and tossed in spices then paired with an easy cauliflower-potato mash, are comfort food heaven. You can make the mash smoother or chunkier based on your preference. Serve it with the lentils on top and a good drizzle of olive oil. soy-free, gluten-free, nut-free with oil-free option

Prep Time
15 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 227 kcal
Course: Side Dish

Ingredients

For the Potato Cauliflower Mash
  • 1 heaping cup cauliflower florets or use potatoes
  • 1 heaping cup peeled and cubed potatoes
  • 1/2 teaspoon garlic powder
  • 1 teaspoon Italian Herbs
  • 1 tablespoon nutritional yeast
  • 1/4 teaspoon salt
  • 2 teaspoons extra virgin olive oil
  • 1/4 cup non-dairy milk
For the Popped Lentils
  • 15 ounce can lentils drained, or 1 1/2 cups of cooked lentils
  • 2 teaspoons oil
  • 1 teaspoon Italian Herbs
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1 tablespoon nutritional yeast optional
For Garnish
  • lemon juice
  • chopped parsley or green onion
  • olive oil
  • black pepper

Instructions

Make the cauliflower-potato mash.
    Cup of Yum
  1. Bring a large pot of water to a boil. Once boiling, add the cauliflower and potatoes and cook until they are tender. This will take anywhere from 7 to 9 minutes, depending on the size of the potatoes and cauliflower florets.
  2. Drain and transfer to a bowl. Mash with a potato masher. Then add in all the spices, 2 tablespoons of the milk, and all of the oil. Mix in with a fork or the masher. Taste and adjust salt and flavor. Adjust the consistency by mashing more or Add more of the non-dairy milk if you want a smoother and thinner mash. Then, transfer to your serving dish or plates.
Make the popped lentils while the potatoes and cauliflower cook.
  1. Heat a skillet over medium-high heat. Add 1 teaspoon of the oil. Once the oil is hot, add the well-drained lentils and cook until the lentils start to pop and crisp up a little bit. This will take anywhere from 7 to 10 minutes. Keep stirring the lentils and flipping them with a spatula occasionally.
  2. Once the lentils have started popping, add the other teaspoon of oil and all of the spices and herbs. Toss well so that the spices stick to the lentils and switch off the heat. Serve the lentils over the cauliflower potato mash.
  3. Garnish with parsley or green onion, a drizzle of olive oil, lemon juice and black pepper and serve. You can also serve these lentils over pasta or a salad.

Notes

  • Oil-free: If you use a good, nonstick pan, you don't necessarily need the oil to cook the lentils. You can just pop them in a dry skillet and add a few drops of lemon juice in the end to help the spices stick.
  • To make the potato cauliflower mash oil-free, just omit the oil.
  • This recipe is soy-free, gluten-free, and nut-free depending on the non-dairy milk that you use.
  • Storage: the mash can be stored refrigerated for upto 3 days. The popped lentils will lose their crisp on refrigeration. Reheat in a skillet 
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Nutrition Information

Calories 227kcal (11%) Carbohydrates 35g (12%) Protein 13g (26%) Fat 5g (8%) Saturated Fat 1g (5%) Sodium 464mg (19%) Potassium 742mg (21%) Fiber 11g (44%) Sugar 2g (4%) Vitamin A 272IU (5%) Vitamin C 6mg (7%) Calcium 67mg (7%) Iron 5mg (28%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 227

% Daily Value*

Calories 227kcal 11%
Carbohydrates 35g 12%
Protein 13g 26%
Fat 5g 8%
Saturated Fat 1g 5%
Sodium 464mg 19%
Potassium 742mg 16%
Fiber 11g 44%
Sugar 2g 4%
Vitamin A 272IU 5%
Vitamin C 6mg 7%
Calcium 67mg 7%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.