Soft-cooked lentil and carrot mash
Soft-cooked lentil and carrot mash is a simple, hearty dish made by simmering lentils and carrots until tender, then mashing them together, often seasoned with garlic, cumin, and herbs. It's a staple in many home kitchens across the Middle East, Mediterranean, and parts of Asia, valued for its comforting texture and ease of preparation. The dish can be enjoyed as a side, a dip, or a light main course.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and dietary fiber, with a moderate amount of complex carbohydrates and very low fat. It provides key nutrients like iron, folate, and vitamin A from the carrots, and a typical serving contains roughly 200-250 calories.
Nutrition breakdown
| Calories | 230 kcal |
| Protein | 12 g |
| Carbs | 38 g |
| Fat | 2 g |
| Fiber | 14 g |
| Sugar | 6 g |
| Sodium | 450 mg |
| Potassium | 600 mg |
| Iron | 5 mg |
| Folate | 200 mcg |
| Vitamin A | 12000 IU |
| Magnesium | 50 mg |
| Zinc | 2 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 1 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a humble, nutritious food often associated with home cooking and frugal eating, showcasing how simple ingredients can be transformed into a satisfying meal. Nutritionally, the combination of lentils and carrots creates a complete protein profile and offers a slow-release energy boost, making it both filling and nourishing.
