Dr. Fuhrman’s Broccoli with Red Lentil Sauce

Eat to Live Program Recipe Nutritarian Dr Fuhrman Broccoli and red lentil sauce recipe

I’ve been eyeing this 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.  

It’s 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 is a few basic ingredients…

Eat to Live Program Recipe Dr Fuhrman Broccoli with Red Lentil Sauce Nutritarian Vegan

In 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!

Nutritarian Eat to Live plan recipe Dr Fuhrman PBS special Eat to Live the End of Dieting

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

Broccoli with Red Lentil Sauce no oil nutritarian recipe

Dr. Fuhrman's Broccoli with Red Lentil Sauce
Serves 4
A protein-packed, no-oil and no-salt-added sauce that tastes incredible over steamed broccoli!
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  1. 1/2 cup red lentils
  2. 1 medium onion, chopped
  3. 1 small clove garlic, chopped
  4. 2 cups carrot juice (you may need more to adjust consistency)
  5. 1 pound broccoli florets
  6. 1 tbsp. no-salt seasoning
  7. 1/2 tsp. balsamic vinegar
  8. 1/4 cup chopped pecans (optional)
  9. 1/4 cup roasted red peppers in water, drained and chopped (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. Meanwhile, steam the broccoli until just tender (I put mine in the microwave for 2 minutes with 2 tbsp of water). Put the cooked lentil mixture into a food processor or blender with the no-salt seasoning and balsamic vinegar and blend to a smooth puree. 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.
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2 thoughts on “Dr. Fuhrman’s Broccoli with Red Lentil Sauce

  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


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