30-Gram Protein Creamy Bean Lentil Dip

↓ Jump to Recipe

Boost plant-based protein with this Bean Lentil Dip, combining creamy beans and lentils with bold flavors. Made with nutrient-dense steamed kale, this dip is an easy, satisfying option for a snack, appetizer, or even a complete meal with roasted carrots. Whether you're meal-prepping or entertaining, this high protein dip keeps things healthy and protein-rich.

Green white bean lentil dip in a white bowl topped with Calabrian chili peppers.

Save This Recipe!

Type your email & I'll send it to you!

Jump to:

🔍 Quick Look: Lentil Bean Dip
👩🏽‍⚕️ Dietitian's Note
👩🏼‍🌾 Ingredients
🥬 Substitutions
📖 How to Make High-Protein Bean Lentil Dip
✔️ Storage & Meal Prep Tips
🫙 More Vegan High-Protein Dips
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
👩🏽‍🍳 Made this recipe?
⚖️ Convert the Recipe to Metric (g & mL)
High-Protein Bean Lentil Dip Recipe
🛍️ Shop Recipe Cookware and Ingredients
💬 Comments

🔍 Quick Look: Lentil Bean Dip

⏱️ Prep Time: 10 minutes
🎛 Cook Time: 15 minutes
👥 Servings: 4
📊 Calories: ~525 kcal (based on nutrition panel)
👩🏽‍🍳 Flavor Profile: Creamy and savory with smoky spices, bright herbs, and a hint of citrus.
💪🏼 Nutrition: 29 grams of protein, 20 grams of fiber, ~206 mg calcium
⭐ Difficulty: Easy. This dip comes together in 25 minutes.

👩🏽‍⚕️ Dietitian's Note

This bean lentil dip is a plant-based powerhouse that combines delicious flavors with impressive nutritional benefits. It's not just the nutrient-dense ingredients but also the preparation methods that make this dish truly special.

One serving delivers more than 100% of your daily vitamin A, copper, and manganese, plus over half your daily magnesium, folate, and phosphorus, and around 40% of your daily iron and zinc-all from whole food ingredients.

Lightly steaming kale not only preserves its antioxidants but also enhances their bioavailability. Adding mustard powder to the dip maximizes the potent antioxidant sulforaphane's health benefits, even after cooking.

Carrots are healthier when cooked because cooking increases the absorption of beta-carotene, the precursor to vitamin A, which supports eye health, immunity, and skin. Steaming or lightly boiling carrots is particularly effective, as these methods retain more nutrients than roasting or frying.

Why You'll Love This Recipe:

This isn't your average bean dip. It's rich, creamy, and satisfying enough to be the centerpiece of a meal. It's also:

Packed with 30 grams of plant-based protein per serving
Loaded with fiber to keep you full for hours
Meal-prep friendly and even better the next day
Perfect for dipping, spreading, or scooping with roasted carrots

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

Red lentils, white beans, kale, lemon, garlic, tahini, nutritional yeast, curry powder, hemp hearts, curry powder, and capers.

Red lentils cook down until silky smooth, creating a naturally creamy texture without any dairy and adding lots of plant-based protein and fiber.
White beans make this dip extra rich and velvety with a mild, buttery flavor.
Steamed kale blends seamlessly into the dip, adding vibrant color and a boost of nutrients without overpowering the flavor.
Tahini adds richness, nuttiness, and an irresistibly creamy texture that brings all the flavors together.
Hemp hearts blend right into the dip, making it even creamier while adding a subtle nutty flavor and an extra boost of plant-based protein.
Garlic adds bold, aromatic flavor that complements the creamy beans and earthy lentils.
Lemon juice and zest brighten the dip with fresh citrus flavor, balancing its rich, savory ingredients.
Capers (optional) add little bursts of salty, briny flavor .
Nutritional yeast (optional) adds a subtle cheesy, savory depth and boosts the dip's umami flavor.
Roasted carrots (optional) become sweet and caramelized in the oven, making the perfect contrast to the creamy, savory dip.

For more information on the health benefits of these ingredients, check out my longevity foods index.

See the printable recipe card below for quantities.

🥬 Substitutions

Kale - substitute spinach or leafy greens, or omit entirely
White beans - use cannellini, Great Northern, navy, pinto, baby lima beans, or chickpeas
Red lentils - substitute with brown, green, or black lentils
Garlic - substitute with 1 teaspoon garlic powder

📖 How to Make High-Protein Bean Lentil Dip

This is an overview. The full recipe is at the bottom of the post.

Red lentil cooking in a stainless steel saucepan.

Cook the lentils: Transfer the lentils to a small saucepan with water to cover by about 2 inches high. Bring the water to a simmer and cook for about 15 minutes or until just tender. Drain well.

Steamed kale in a stainless steel saucepan.

Optional - steam the kale separately in a skillet or add the chopped leaves to the carrots to steam.

Cut carrots in a stainless steel steamer.

Optional - Steam the carrots: Preheat the oven to 375ºF. Transfer the chopped carrots to a steamer basket. Steam them over about ½ inch of water for 15 minutes. Add the chopped kale. Steam for about 5 minutes more until the carrots can be pierced with a knife.

Steamed cut carrots seasoned on a baking dish.

Optional - Bake the carrots: Transfer the carrots to a large baking sheet. Toss them with a dash of curry powder and salt to taste. Bake the carrots for about 20 minutes, or until tender.

Lentils, white beans, hemp hearts, garlic, capers, tahini, lemon zest, and steamed kale in the canister of a food processor.

Combine: Transfer the cooked lentils, and steamed kale to the canister of a food processor. Add the curry powder, white beans, hemp hearts, marjoram, mustard powder, cayenne, garlic, nutrition yeast, tahini, capers, 2 tablespoons lemon juice, and water.

Bean lentil dip in a canister of a food processor.

Blend until smooth. Add more lemon juice and salt to taste. Add about 2 ice cubes and blend for a fluffier dip.

Roasted carrots on a high-protein bean lentil dip topped wtih tahini dressing.

For serving: Transfer Bean Lentil Dip to a plate. Top with the roasted carrots.

✔️ Storage & Meal Prep Tips

These simple steps help preserve freshness and texture:

Refrigerate: Store the dip in an airtight container in the refrigerator for up to 5 days. The flavors become even more delicious as they meld together.
Meal prep: Roast the carrots and prepare the dip up to 4 days in advance for easy lunches, snacks, or quick meals throughout the week.
Freeze: Freeze the dip (without the carrot topping) in a freezer-safe container for up to 3 months. Thaw overnight in the refrigerator and stir well before serving.

🫙 More Vegan High-Protein Dips

This high-protein red lentil dip is creamy, flavorful, and made with just 5 budget-friendly ingredients. Perfect as a dip, sandwich spread, or healthy snack, it's ready in about 20 minutes.

My green goddess dip is creamy, fresh, and perfect for dipping veggies, spreading on sandwiches, or adding to grain bowls.

My vegan spinach artichoke dip is rich, creamy, and packed with cheesy, savory flavor. Perfect for parties, game day, or anytime you need a crowd-pleasing appetizer.

🙋🏽‍♀️ Recipe FAQs

Are carrots healthier cooked or raw?

Carrots are healthier when cooked because cooking increases the bioavailability of beta-carotene, the precursor to vitamin A, which is a key nutrient for eye health, immunity, and skin. Steaming or lightly boiling carrots is particularly effective, as these methods retain more nutrients than roasting or frying.

Is cooked kale healthier than raw?

Kale becomes even healthier when it's lightly steamed because steaming breaks down its tough plant cell walls, making it easier for your body to absorb its powerful antioxidants and other nutrients. Adding a pinch of mustard powder to steamed kale further amplifies its health benefits. This simple step ensures you maximize kale's incredible anti-cancer potential while enjoying its nutrient-dense profile.

How long does lentil dip last in the fridge?

Store this bean lentil dip in an airtight container in the refrigerator for up to 5 days. The flavors continue to develop as it chills, making it even more delicious the next day. Give it a quick stir before serving if any liquid separates.