Cooked Vegetables

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 2 votes

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 medium 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.
xo, Kristen
Kristen Hong of Hello Nutritarian

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  • amw says:

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

    • Kristen says:

      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

  • Carrie says:

    I don’t see red lentils in the ingredient list. How much should I use?

    • Kristen | Hello Nutritarian says:

      Hi Carrie!

      Thanks so catching that! It’s 1/2 cup and I just updated the recipe!

      xo, Kristen

  • Stefanie says:

    wow, these look seriously amazing! i’ll definitely have to try it this weekend!

    • Kristen | Hello Nutritarian says:

      Hi Stefanie!

      I hope you get to try it–it’s surprisingly good given the simple ingredients!

      xo, Kristen

  • Chip says:

    Made this for my picky wife, and she loved it! Thank you HN!

    • Kristen | Hello Nutritarian says:

      Oh that’s wonderful to hear!!

      So happy she liked it and thank you for taking the time to leave a review!!

      xo, Kristen

  • grad says:

    Great recipe, great site,
    just one question – how much garlic? It is in the first line in the instructions [Add lentils, onions, garlic, and carrot] but it is missing from the ingredients list 🙂

    • Kristen | Hello Nutritarian says:

      Hi Grad,

      Thanks so much for taking the time to rate the recipe! I will have to check and see how much garlic and I’ll update the recipe at some point. But I’d say to taste, since garlic-tolerance-levels vary!

      xo, Kristen

  • Jenna says:

    What is the serving size for this recipe?

    • Kristen | Hello Nutritarian says:

      Hi Jenna,

      I don’t really do serving sizes but I would estimate 2 to 3!

      xo, Kristen