Ketchup & Mustard Lover’s Protein & Veggie Mash

Are you a ketchup and mustard lover?  I am!   I am a condiment queen, actually. If you love ketchup and mustard, this one’s for you.

It also happens to be: One-pot, vegan, gluten free, soy free, ready in less than 30 minutes, makes planned leftovers, is packed with protein, is cheap to make, and uses up everyday and common ingredients you have on hand.  How’s that for selling points.

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Ketchup & Mustard Lover’s Protein & Veggie Mash

Ingredients

1 c dry Green Lentils (green lentils are much heartier and firmer than red which turn to mush much easier)

1 med/large Potato (or swap/add rice, barley, couscous, quinoa, or other grains)

1 can beans (any variety, I used red kidney)

1 to 1.5 c diced Vegetables (I used carrots and broccoli)

1/2 c Ketchup (or more)

1/3 c Mustard (or more and I used this Spicy mustard)

1/3 c Honey (or agave, maple; reduce/omit as desired)

2 Tbsp Mrs. Dash (or similar seasoning blend)

2 Tbsp EVOO (or coconut, hemp, grapeseed oil)

Optional: Chili powder, cayenne, cumin, garlic, onions, tomatoes/tomato sauce, salsa, salt/pepper,  all to taste. (I used none of the optional items).

As with any of my recipes, swap ingredients in or out to your liking and based on what you have on hand.  Reduce/omit or increase proportions as desired.

Directions

Cook 1 cup dry lentils with 2 cups water on stovetop (Bring the lentils and water to a boil, then cover and reduce heat).  Simmer for about 15-20 minutes, or until about 90% of the water has been cooked off.

While the lentils are simmering, cook the potato in the microwave.  (Large potatoes in my micro take about 8.5 to 9 minutes, turning potato over once midway through cooking.)  Dice the cooked baked potato into large chunks.

Once the lentils are 90% cooked, add the everything except the cooked and diced potato and stir.

Then, fold in the (delicate) cooked potato chunks, drizzling with additional ketchup and mustard if desired.

Stir to combine, and serve.

Yields: Dinner for 3, plus leftovers that will serve dinner for 3, again.

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Here’s a Visual Guide

Lentils are 90% cooked after about 20 minutes, now add everything else except the potato.  Fold that in last.

Additional Ketchup & Mustard Drizzle, optional. But in my kitchen it’s mandatory.

Stir & Serve

The honey and sweetness from the ketchup was balanced perfectly from the slight heat the mustard delivered.

The beans and lentils provided great plant-based protein and fiber.  I covered “Where Do you Get your Protein” on a vegan/plant-based diet, Here

What’s not to love about veggies, potatoes, and legumes slathered in ketchup and mustard?

Reheat & serve the leftovers when you need The Dinner Fairy to come rescue you!

If you like the looks of this recipe you may also like….

Curried Ginger & Raisin Lentils

Chipotle Salsa Lentils with Mixed Vegetables

Cheezy Vegetable Bake

Caribbean Citrus & Veggie Stir Fry

I have a whole One Pot Meals & Recipes post, too.

From my last post about Trader Joe’s Finds, I’m glad you liked them, especially the chocolate cocoa coffee.   I like that one too.

Dessert: Wash your ketchup and mustard meal down with a No-Bake Vegan GF Creme de Menthe Bar

Questions:

1. Best thing you’ve ate or done so far this weekend?

I’ll go with this recipe being the best thing I’ve ate so far.

2. Do you like condiments?  And what are your favorite ones/brands?

I love them!  Have posted about it many times before, including here.

I am the person who likes to have a few sweet potato fries with my plate-full of ketchup, a fresh vegan spring roll dripping in peanut sauce, and salads covered in mustard.

3. Do you have Monday off?

It’s President’s Day in the US and many people are off.  But not me.

   

58 Responses to “Ketchup & Mustard Lover’s Protein & Veggie Mash”

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    April — February 20, 2011 at 4:02 am

    I think the grocery stores are my 2nd home too. I went to Walmart yesterday but am head to Whole Foods for produce, Nature’s Market for Julian bread and TJ’s for whatever tickles my fancy :) I need more nutritional yeast too. Do you have a favorite brand?

    I love condiments! That dish looked good until I saw the dessert and that’s all I wanted.

    I work tomorrow too :(

    Reply

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    Gabriela @ Une Vie Saine — February 20, 2011 at 4:02 am

    I love some condiments and hate others. I used to be all about ketchup, but I’ve lost some taste for it. Not that I don’t still like it, but I don’t need to drench everything in it like I used to!! And of course, I like to smother things in hummus :) But BBQ sauce and the like? Not really my style!!

    I do have tomorrow off. The joys of still being a student!!

    Reply

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    Kath (My Funny Little Life) — February 20, 2011 at 4:15 am

    This recipe seems very outlandish to me (given how I usually eat), but it looks really good! I’ve experiemented with legumes a little lately, and I found out I really like red lentils and peas, but I haven’t tried any of the other so far.

    My favorite condiment is definietly soy sauce (or tamari). I also like mustard and balsamic vinegar a lot.

    Reply

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    lindsay — February 20, 2011 at 4:17 am

    oh my goodness, thank you! I always tell people that I eat ketcup and mustard for dinner with a side of veggies. haha. I like it that much! Great recipes. And I holiday monday? those don’t exist for me.
    ;)

    Reply

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    Katie — February 20, 2011 at 4:57 am

    Hi Averie!!! Hope your weekend was wonderful so far : )

    I love ketchup! I used to put it on everything, when I was younger I loved ketchup and eggs! It was my favorite breakfast !

    Best thing I ate this weekend was my salmon dinner friday night when Mike took me out to dinner! It was sooooooooooooo good!

    Hope you have a great Sunday! We are bumming around, legs day at the gym, and then a Target run ; )

    love u! xoxo

    Reply

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    Erica — February 20, 2011 at 5:03 am

    mmmmmmm you know I love condiments! Especially mustard- so this looks super good to me! I am also a huge fan of ketchup and salsa- yum yum! Best thing I ate this weekend? Frozen yogurt last night! I don’t have Monday off and neither does Josh (and he usually has all holidays off). No biggie though- will probably be a lighter day! <3 Enjoy your Sunday!

    Reply

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    Katelyn @ Chef Katelyn — February 20, 2011 at 5:20 am

    YES, because I am on february break!! I am so happy:) Slash ketchup is my fave, I put it on everything, but I can’t stand mustard! Maybe this will change my mind:)

    Reply

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    Beth — February 20, 2011 at 5:24 am

    YUM! I’m going to make this for Emma for dinner tonight. I think she will love it.

    Best thing we’ve done this weekend, spent all afternoon at the library yesterday just reading and browsing.

    I do not have Monday off. Doctors aren’t off on most holidays so I’m not either.

    Reply

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    chelsey @ clean eating chelsey — February 20, 2011 at 5:35 am

    I am a definite condiment lover – ketchup moreso than mustard!

    Reply

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    Hollie @lolzthatswim(andrun) — February 20, 2011 at 6:36 am

    Oh my goodness! A recipe based on condiments! I think this is the best part of my weekend ha.

    Reply

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    Katrina (gluten free gidget) — February 20, 2011 at 6:42 am

    1. Painted the classroom at work all by myself! I’m the worlds worst painter and a perfectionist, so this was a HUGE accomplishment!
    2. Does salsa count as a condiment? Peach & Mango salsa is awesome on EVERYTHING!
    3. Nope. I actually have to work a 12 hour day.

    Reply

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    Sarena (The Non-Dairy Queen) — February 20, 2011 at 7:01 am

    Tony made me an omelet and fried rice yesterday…they were both incredible! I am definitely a condiment lover! We have multiple bottles of mustards, ketchup and any kind of hot sauce your heart desires!

    Reply

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    lauren @ spiced plate — February 20, 2011 at 7:04 am

    Brocolli and other veggies have protein in them too! Totally adds to the protein count of this! Your dish looks lovely and nourishing — I’m a sucker for ketchup and mustard, I could eat it straight. Sometimse I take a few packets of ketchup from whole foods and use it in meals later – it’s awesome because it has no corn syrup. That means I usually eat double! Relish might be my favorite.

    The best thing I did this weekend was get some piece of mind. Today is a relaxing day, and I think I need it!

    I have this whole upcoming week off for February vacation — being a teacher has some good perks!

    Reply

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    J3nn (Jenn's Menu and Lifestyle Blog) — February 20, 2011 at 7:16 am

    Holidays off? Pff! Not in self-employed-and-want-to-make-moneyville!! :P

    That ketchup & mustard lentil dish looks sooooooooo gooooooooood!! I’m TOTALLY a condiment queen! Half of our fridge and cabinets are condiments, lol. Mustard + Ketchup are in my top 5 fav, mayo is probably my favorite. haha

    A few of my condiments http://www.j3nn.net/2010/03/11/then-days-went-by/

    This would be a great 4th of July recipe!

    Reply

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    Holly @ Couch Potato Athlete — February 20, 2011 at 7:21 am

    Your veggies look lovely Averie! I love condiments — mustard/ketchup go on everything!

    Best thing this weekend? Drinking Coronas late last night!

    I do work tomorrow — I think I’ve only gotten Pres Day off when I was in school — I’ve never had a job that honored it.

    Reply

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    Anne — February 20, 2011 at 7:42 am

    Love this…easy food. I was just in the kitchen, thinking about how sometimes I wish I was one of those people who enjoy complicated cooking. I love food, but when I have to make it myself I’m all about efficiency.

    Been tired lately and I have a lot on my plate at work – but I’ve been reading your posts regardless, just no comments :-). I finally got an appointment with an allergy doctor (don’t get me started on doctors right now…I can’t believe it’s taken this long) and first I couldn’t wipe the grin or take my arms down, but now it just seems like a very long time till May.

    Ketchup! Mustard! Would love to have some! I’m making myself some mayo, but I wonder how it’ll turn out without sugar or mustard…phew. W-e is over soon, so hope you’re soaking up what’s left – we had GORGEOUS weather, and coffee in the sun (inside, though!) yesterday which was BLISS.

    Reply

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    Katie — February 20, 2011 at 7:55 am

    This has my name all over it. I think I could live with a refridgerator full of nothing but fresh veggies and ketchup/mustard and hot sauce.

    I had kale chips with ketchup and mustard for dinner. Like 2 bunches of kale made into chips. and half a bottle of ketchup and mustard. It was a good night. :)

    Reply

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    Christina — February 20, 2011 at 7:55 am

    I so love ketchup and mustard!! Looks so yummy and seriously the best is a quick meal to make during the week.

    Reply

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    melissa @ the delicate place — February 20, 2011 at 7:59 am

    ketchup? no. mustard. omg yessssssssssss. i have this amazing german mustard in my fridge right now. to die for! i don’t have monday off, i just finished my first week at the new job. i’ve been reading away but haven’t had time to comment! you are a busy woman yourself! i don’t know how you post so regularly!!

    Reply

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    Stephanie — February 20, 2011 at 8:04 am

    I’m headed back to school today after a weekend spent at home with the parents. (I have class Monday.) I appreciate home cookin’ so much after having to live off a cafeteria salad bar.

    Your meal looks awesome!! I want to try to duplicate this in the future. haha I love unique types of mustards!!

    Reply

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    Christine (The Raw Project) — February 20, 2011 at 8:15 am

    Yum, another great recipe – thanks! This looks awesome and great pics. You know I’m a one-pot meal fan, they’re simpler when hubby is taking real estate in the kitchen making his own thing too. :-)

    1. Got a massage and ate Turkish food out with my sisters.
    2. Yes, I’ve mainly been using mustard lately for some recipes.
    3. Yes, but still not sure what I’m doing since hubby has to work, maybe a little shopping with sis.

    Reply

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    Heather (Where's the Beach) — February 20, 2011 at 8:19 am

    LOL – love your selling points ;-) Looks good to me!

    Reply

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    susan — February 20, 2011 at 8:40 am

    Recipe looks wonderful, I’m going to try it on Wednesday evening. We don’t have Mrs Dash over here, what seasoning would you recommend instead?

    Reply

    • Averie (Love Veggies and Yoga) replied: — February 20th, 2011 at 1:09 pm

      just whatever “all purpose” seasoning blend you have or want to use. Just season it with something so it’s not bland.

      Reply

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    Jolene (www.everydayfoodie.ca) — February 20, 2011 at 9:10 am

    I really like condiments – dips, sauces, etc. of any kind.

    Yep – we have a holiday on Monday called “Family Day” so I have the day off.

    Reply

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    Angie — February 20, 2011 at 10:01 am

    I really love this recipe! :) deliciousness!

    Reply

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    Holly — February 20, 2011 at 10:17 am

    I use the same ketchup to sweet potato fries ratio! I am obsessed with condiments. We currently have 15 open bottles of various hot sauces in our fridge…seriously I counted. Yesterday I went to Chipotle for the first time in probably 3 years…I’m still thinking about the veggie burrito so that’s obviously the best thing I’ve eaten this weekend.

    I have Monday off…but I’m going to spend it deep cleaning the house.

    Reply

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    kristi (sweet cheeks) — February 20, 2011 at 10:49 am

    I am also a condiment queen so i’m sure this recipe will be great! I actually just picked up some green lentils for the first time and have been contemplating on what to do with them. Saving this recipe for sure!

    Reply

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    Kate (What Kate is Cooking) — February 20, 2011 at 11:48 am

    I’m actually not a condiment person! I’m warming up to ketchup and mustard is all right, but I could really pass on most others.

    Reply

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    jen — February 20, 2011 at 11:48 am

    I have to watch what i eat and im not much of a veggie person but they way you have it looking on the site, i might change my mind.

    Reply

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    carin — February 20, 2011 at 1:41 pm

    oh lands i am a condiment QUEEN! i have been known to choose restaurants based on who has the condiments i like the most. can’t wait to make this!

    Reply

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    Melomeals: Vegan for $3.33 a Day — February 20, 2011 at 2:04 pm

    Those bars look soooo good! You’re killing me with the no bake desserts!

    The beans/veggies look so good.. do they taste like baked beans? I love ketchup and mustard too. Have you ever made your own mustards?

    Reply

    • Averie (Love Veggies and Yoga) replied: — February 20th, 2011 at 2:36 pm

      sorta like baked beans, yes b/c of the ketchup. add molasses if you want more real baked bean flavor.

      making my own mustards…not yet :)

      Reply

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    Eleanor — February 20, 2011 at 2:09 pm

    Gluten-free? Heavy on the ketchup and mustard? Lots of vegetables AND ready in under half an hour?? This ticks every box on my perfect dinner checklist :-)
    Hee hee, thank you very much. And as far as sauces go, if I’d bought shares in Heinz tomato ketchup, I’d be very, very, very rich by now…!

    Reply

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    kate — February 20, 2011 at 4:53 pm

    the more i read your blog the more i love it!!! i just have to say, i love that the ingredients you use are what’s on hand, not necessarily all organic, and that the meals you make are inexpensive! its rare to find a blog that caters to those standards, so THANK YOU!!! and i LOVE on your last post how you said even if the popcorn wasn’t vegan/GF you’d still buy it! it just makes you such a real person, down to earth, and honest :)
    best thing i did and ate this weekened: just had sushi with my brother and dad, who i both rarely get to see since i’m usually away at school. i actually has just read your sushi post a few days ago and the sight of that decadent roll instilled a craving that i needed to satisfy ASAP, and i did tonight! it was SO delicious yum! and the company was even better :)
    not too much of a condiment girl because i need to be careful about gluten, when I’m out. but at home pile me high with hummus, salsa, olive oil, and does almond butter count?!
    and i have monday off from classes, yes!
    enjoy the rest of your weekend :)

    Reply

    • Averie (Love Veggies and Yoga) replied: — February 20th, 2011 at 6:11 pm

      thanks, Kate for telling me all this…yes i try to keep it real. Always. Not everyone has tons of time, money, or desire to be cooking multistep meals that are costly and take a long time. We all have lives, budgets, and not everyone wants to spend eons in the kitchen or only buys organic. I just happen to keep it real and talk about it :) Glad you’re enjoying my candor!

      Reply

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    Christin@purplebirdblog — February 20, 2011 at 5:00 pm

    I love it!! I love both ketchup and mustard tremendously, and mixing them together has always been a favorite of mine! I’m sold ;)

    Reply

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    chocolatecoatedrunner — February 20, 2011 at 5:57 pm

    The Caribbean Citrus & Veggie Stir Fry looks delicious. Maybe when I’m home from college for the summer I’ll make it!
    My favorite part of my weekend is spending time with the b/f. When I go to college we can only spend a few nights together but when I’m home for the breaks we see each-other daily.
    I am also a ketchup/ mustard gal. I made baked parsnip fries for the first time tonight and even served them with lots of spicy mustard & ketchup. My school has off tomorrow (Monday) but I still have homework. Have a good Sunday night!

    Reply

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    Jane — February 21, 2011 at 2:20 am

    I am one of those people prone to headaches, migraine and colds. Usually, my first recourse is White Flower Embrocation (embrocation.50webs.com), also called White Flower Oil

    Reply

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    Stypewempap — February 21, 2011 at 8:08 am

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    Reply

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    Great recipes! I would never have thought to add ketchup and mustard to the veggies! Will have to try that!

    Reply

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    Krista — February 22, 2011 at 7:43 am

    I like mustard, but not ketchup so much. I’d have to say that chutney’s are my favourite condiment…;)

    Reply

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    Emily — February 22, 2011 at 12:56 pm

    Oh yesssss!! Hurray for condiments! This looks amazing. There is a shirt that says “I put ketchup on my ketchup.” I think I need one that says ” I put mustard, pickles, bbq sauce and ketchup on my ketchup” ;) xoxo

    Reply

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    Des — February 22, 2011 at 11:19 pm

    I’ve never seen this before. This is excellent. Thanks for sharing this.

    Reply

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    Heather Eats Almond Butter — November 22, 2011 at 12:20 pm

    Looks like one big bowl of condiment heaven if you ask me. :)

    Reply

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    Chocolate Coated Runner — March 14, 2012 at 4:48 pm

    Hi Averie! My mom made this recipe for me today and it came out so great!! Thanks for the recipe!

    Reply

    • Averie @ Averie Cooks replied: — March 14th, 2012 at 5:05 pm

      Thanks for the feedback…that’s awesome it turned out so well for you!

      Reply

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