Lentil-Zucchini Mash with Nigella Seeds and Roasted Sesame Oil


The following recipe addresses the special diet considerations for: dairy-free; gluten-free; low glycemic index; vegan; vegetarian; anti-cancer; cardiovascular disease; diabetes; inflammatory bowel diseases


Serves 4 as a side dish

This mash was originally made to be a topping for oven baked onions,
but it can also be used like mashed potatoes or as a spread. Try
adding chili, coriander, fresh basil, fish sauce, sesame seeds, or
other condiments.

The mash will keep for 2-3 days in the refrigerator in a covered container.


  • 1 3/4 cups (400 gr) green lentils, soaked for at least 12 hours in plenty of water
  • 1/2 cup (1 dl) extra virgin olive oil
  • 1 zucchini, grated finely
  • 2 handfuls of flatleaf parsley, chopped finely
  • 1 tbs nigella seeds, also called black onion seeds, roasted
  • sea salt
  • freshly ground black pepper
  • roasted sesame oil

Cooking Instructions

1) Wash the soaked lentils thoroughly and steam for 15 minutes
until done. Combine with extra virgin olive oil in a blender and
process until smooth and creamy.

2) Transfer to a bowl, add zucchini and flatleaf parsley, and mix
thoroughly.

3) Cover with roasted nigella seeds, add sea salt, freshly ground
black pepper, and roasted sesame oil to taste, and serve.


Note: Measurements are provided in both U.S. and European/metric units.

Chef Oscar Umahro Cadogan Written by Chef Oscar Umahro Cadogan

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