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Healthy Red Lentil Dip

Vibrant Red Lentil Hummus

Last modified: Nov 02, 2024. Originally posted: Oct 27, 2024
Meal Types
Recipe Difficulty

This vibrant red lentil dip combines the nutty richness of lentils with the bright, zesty flavors of lemon, garlic, and warm spices. Creamy yet light, it's a deliciously addictive and protein-packed alternative to traditional chickpea hummus. The bold hue makes it an eye-catching addition to any appetizer spread.

Authors
No items found.
Total Time
30 minutes
Recipe Yield
8
Prep Time
10 minutes
Cook Time
20 minutes
Middle Eastern
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Introduction

While hummus is a beloved staple throughout the Middle East, the use of lentils in dips and spreads has ancient origins. Lentils were some of the earliest domesticated crops, cultivated thousands of years ago in the Fertile Crescent region. This red lentil dip draws inspiration from those historic roots, swapping out chickpeas for nutritious lentils that have been a dietary staple for millennia. With each bite, you can taste the rich culinary heritage woven into this modern, wholesome twist on a classic.

Ingredients

• 1 cup (200g) dried red lentils, rinsed and picked over

• 1/4 cup (60ml) freshly squeezed lemon juice

• 1/3 cup (80ml) tahini (stirred well before measuring)

• 3 cloves garlic, minced

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika

• 1/2 teaspoon ground coriander

• 1/4 teaspoon cayenne pepper (or more to taste)

• 1/2 teaspoon sea salt (or to taste)

• 1/4 cup (60ml) extra virgin olive oil, plus more for drizzling

• 1/4 cup (60ml) water (or more as needed to reach desired consistency)

Instructions on how to make Healthy Red Lentil Dip

Step 1:

Rinse the dried red lentils and pick over to remove any debris or stones.

Step 2:

Add the rinsed lentils to a pot and cover with water by 2 inches. Bring to a boil over high heat, then reduce heat to medium-low and simmer for 15-20 minutes, or until lentils are very soft and falling apart.

Step 3:

Drain the cooked lentils and rinse under cold water to cool slightly.

Step 4:

In a food processor or high-powered blender, combine the cooked lentils, lemon juice, tahini, minced garlic, cumin, smoked paprika, coriander, cayenne pepper, and salt. Blend until smooth, scraping down the sides as needed.

Step 5:

With the machine running, drizzle in the olive oil and water until the desired creamy consistency is reached. Add more water or lemon juice if the dip seems too thick.

Step 6:

Taste and adjust seasoning with more lemon juice, salt, or spices if desired.

Step 7:

Transfer the red lentil dip to a serving bowl and drizzle with additional olive oil and any desired garnishes (such as fresh herbs or spices).

Frequently Asked Questions

Q: Can I use a different type of lentil?

A: Red lentils work best for achieving the desired smooth and creamy texture, but you can substitute with yellow or green lentils if needed. The color and flavor will be slightly different.

Q: Can I make this dip ahead of time?

A: Yes, this red lentil dip can be made up to 3 days in advance and stored in the refrigerator. Let it come to room temperature before serving and give it a good stir.

Q: Is this dip spicy?

A: The recipe calls for a moderate amount of cayenne pepper, which provides a mild heat. You can adjust the amount of cayenne or omit it entirely for a non-spicy version.

Nutrition

Fat Content
8g
Saturated Fat Content
Carbohydrate Content
15
Fibre Content
5g
Sugar Content
2
Protein Content
6g
Sodium Content
200mg
Calories
150

Notes

• For a richer, creamier texture, substitute some of the olive oil with an equal amount of tahini.

• Adjust lemon juice and seasonings to taste preference.

• For a vegan option, substitute tahini with unsweetened plant-based yogurt.

• This dip is naturally gluten-free and nut-free.

• For a thinner consistency, add extra water or lemon juice a tablespoon at a time.

Serving Instructions

Serve the red lentil dip with fresh vegetables, pita bread, or crispy flatbread for dipping.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 5 days.

Timing Tips

While the lentils are simmering, prepare the other ingredients so everything is ready to blend once the lentils are cooked and cooled.

Chef's Tips

  • For a richer, creamier texture, substitute some of the olive oil with an equal amount of tahini.
  • Adjust lemon juice and seasonings to taste preference for your desired level of tanginess and spice.
  • For a vegan option, substitute tahini with unsweetened plant-based yogurt.

Variations

For a thinner consistency, add extra water or lemon juice a tablespoon at a time. For a chunkier dip, reserve and stir in some whole cooked lentils at the end.

Pairing Recommendation

This red lentil dip pairs well with a crisp white wine or light beer. It also makes a great accompaniment to falafel, grilled meats, or a fresh salad.

Seasonality

This dish can be enjoyed year-round as lentils and the other ingredients are readily available.

Allergen Information

This recipe is naturally gluten-free, nut-free, and vegan (when prepared as written). Sesame (from the tahini) is the only potential allergen present.

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