Carrot and Lentil Mash
Carrot and Lentil Mash is a hearty, plant-based dish made by simmering lentils and carrots until tender, then mashing them together with aromatic spices and herbs. It is a staple in many Middle Eastern and Mediterranean cuisines, often served as a comforting side or a light main course. The dish is celebrated for its simplicity, vibrant color, and rich, earthy flavor.
🍽️ Nutrition at a glance
This dish is a nutritional powerhouse, being high in plant-based protein and dietary fiber while being low in fat. It provides essential nutrients like iron, potassium, and vitamins A and C, with a typical serving containing around 200-250 calories.
Nutrition breakdown
| Calories | 185 kcal |
| Protein | 11.5 g |
| Carbs | 30 g |
| Fat | 1.5 g |
| Fiber | 10 g |
| Sugar | 6.5 g |
| Sodium | 350 mg |
| Potassium | 520 mg |
| Iron | 3.5 mg |
| Folate | 180 µg |
| Vitamin A | 1050 µg RAE |
| Manganese | 0.9 mg |
| Phosphorus | 195 mg |
| Vitamin B6 | 0.35 mg |
| Magnesium | 55 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Carrot and Lentil Mash is a classic example of 'peasant food' that has gained global popularity for its exceptional nutritional density and affordability. Its unique combination of lentils and carrots creates a complete amino acid profile, making it an excellent protein source for vegetarians and vegans.
