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.


Ketchup & Mustard Lover’s Protein & Veggie Mash


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.


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.


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


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 comments on “Ketchup & Mustard Lover’s Protein & Veggie Mash”

  1. Pingback: Enjoy Life Plentils Chips Giveaway

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