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. 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?

  2. 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.

  3. I really love this recipe! :) deliciousness!

  4. 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.

  5. 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!

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  7. 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.

  8. 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.

  9. 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!

  10. 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?

  11. 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…!

  12. 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 :)

    • 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!

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

  14. 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!

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

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

  20. 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

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

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

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

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