Broccoli with Red Lentil Sauce

Dr Fuhrman Broccoli with red lentil sauce recipe Eat to Live nutritarian 6 week plan program Dr greger nutrition facts orgI’ve been eyeing this Red Lentil Sauce recipe ever since I pinned it last year.

It makes me think of that cheesy broccoli that my mom would get us sometimes when we were kids–you know those Bird’s Eye packs in the frozen foods section.

That was the only time I can remember actually enjoying eating my broccoli as a kid!

This recipe doesn’t disappoint in the creaminess department!  And the fact that it’s oil-free, salt-free and high on flavor is absolutely astounding.

All you need are a few basic ingredients…

Dr Fuhrman Broccoli with red lentil sauce recipe the end of dieting eat to live 6 week plan nutritarian diet ingredientsIn his 6 week Eat to Live nutritarian plan, Dr. Fuhrman advises eating a goal of 1 pound of cooked green nutrient-rich vegetables daily.

The base of this recipe is a large bed of lightly-steamed broccoli (I made mine in the microwave–what! what!) that is going to give you a serious load of all those good-for-you (and, not to mention, they help you lose wight) pytonutrients!

I could go on and on about the cancer and disease-fighting benefits of cuciferous veggies like broccoli.

And you’d be very surprised to know that a 100-calorie portion of broccoli contains 11 grams of protein compared to only 6 grams of protein found in a 100-calorie portion of steak (see page 71 of Eat to Live).

You think you’re going to feel full after a 100-calorie portion of steak?

You have to eat a whole lot more broccoli to reach that 100-calorie mark, which will keep you fuller longer and help prevent cancer and fight fat cell growth, for the same caloric cost.

That’s what’s so great about this nutritarian recipe: this sauce helps you eat more broccoli!  Oh, and love it!  Just like when you were a kid!

Red Lentil recipe dr fuhrman eat to live plan red lentil sauce recipe no oil no added salt sos diet engine 2

You know what’s so great about this nutritarian recipe?   This sauce helps you eat more broccoli!  Oh, and love it!  Just like when you were a kid!


Dr Fuhrman Broccoli with Red lentil Sauce recipe pic
5 from 1 vote

Broccoli with Red Lentil Sauce

A protein-packed, no-oil and no-salt-added sauce that tastes incredible over steamed broccoli!


  • 1 pound broccoli florets
  • 2 cups carrot juice (you may need more to adjust consistency)
  • 1 meadium onion, chopped
  • 1/2 cup red lentils
  • 1/4 cup roasted red peppers, drained and chopped (in water)
  • 1 tbsp no-salt seasoning
  • 1/2 tsp balsamic vinegar
  • 1/4 cup chopped pecans (optional)


  1. Add lentils, onions, garlic, and carrot juice to a saucepan and bring to a boil. Cover and simmer for 20-30 minutes until the lentils are soft and pale. You may need to add more carrot juice if needed during the cooking process.

  2. Meanwhile, steam the broccoli until just tender (I put mine in the microwave for 2 minutes with 2 tbsp of water).
  3. Put the cooked lentil mixture into a food processor or blender with the no-salt seasoning and balsamic vinegar and blend into a smooth puree.

  4. Add some carrot juice if it is too thick (I had to add another 1/2 cup). Place broccoli in a bowl and serve with sauce. Garnish with chopped pecans and chopped roasted red pepper.

Do you love salads?  Do you want to love them even more and lose weight while you’re at it?

nutritarian ebook 7 day Salad Cleanse ebook lead magnetSign up for my weekly post updates and get The 7 Day Salad Cleanse ebook sent to you right away!  I share how adding more salad to your existing diet will help you get healthier and lose weight–you pick your pace and follow 4 easy rules!

Like Us On Facebook Hello NutritarianLike Hello Nutritarian on Facebook and join a community of people who want to regain their health with nutritional excellence–there are great giveaways too!

eat to live weekly food prep BUTTON dr fuhrman nutritarian diet plan weekly meal prep no oil recipes the end of heart diseaseAre you ready to be an eat to live food prepper?  Find out the 8 essentials for weekly food prep using Dr. Fuhrman’s 6-week plan!  Get your free printable weekly food prep schedule too!

Eat to Live Fridge Tour BUTTON Dr fuhrman whole food plant based diet dr greger daily dozen nutritionfacts orgMake sure to take the Eat to Live fridge tour!  I’ll show you how to have a fridge-tox and the essentials you need in your fridge right now–plus print out two free printables for your fridge door!

Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

Subscribe for Weekly Updates

Sign up to receive my 7-day Salad Cleanse E-Book!


  1. amw

    What is no-salt seasoning? Do you make your own or is there a brand you use without MSG and other preservatives? Thank you,

    1. Kristen Post author

      Hi! So no-salt seasoning is a type of herb blend. You can find it at any supermarket.

      Trader Joe’s has their “21 Seasoning Salute” that I used for a long time. I have recently moved on to Costco’s Kirkland brand no-salt seasoning. By far, it is my favorite!

      Onion, garlic, carrot, pepper, red bell pepper, tomato granules, orange peel, parsley, bay leaves, thyme, basil, celery, mustard seed, lemon, oregano, — wow now that I’m reading the list it has like every spice!

      No MSG or preservatives listed on Trader Joe’s or the Kirkland brand! Hope this helps!

      XO, Kristen


Leave a Reply

Your email address will not be published. Required fields are marked *