30-Gram Protein Creamy Bean Lentil Dip

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

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

Why This Dish is Extra Healthy

This Bean and Lentil Dip with Steamed Kale and Cooked Carrots 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.

Lightly steaming kale not only preserves its antioxidants but also enhances their bioavailability. Adding mustard powder to the dip activates the enzymes required to maximize sulforaphane’s health benefits, even after cooking. (Sulforaphane is a potent cancer-fighting compound.)

Carrots are healthier when cooked because cooking increases the bioavailability of beta-carotene, the precursor to vitamin A, which supports eye health, immunity, and skin. Beta-carotene is tightly bound to the cell walls of raw carrots, and cooking breaks these walls down, making it easier for the body to absorb. Steaming or lightly boiling carrots is particularly effective, as these methods retain more nutrients than roasting or frying.

This high-protein dish (30 grams per serving) is also packed with phytonutrients—biologically active compounds found only in plants that help protect against chronic diseases. By incorporating vibrant, antioxidant-rich foods like beans, lentils, and kale, you’re supporting your body’s natural defenses against disease while promoting overall health.

Carrots, steamed and then baked, make the perfect topping for this dish, enhancing its flavor and nutritional profile. Together, these ingredients create a satisfying, nutrient-dense meal that highlights the unique ability of whole plant foods to nourish and heal.

An Optional Roasted Carrot Topping adds a nutrient boost, transforming this High-Protein Lentil Bean Dip into a complete meal.

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

This dip recipe was inspired by the 5-ingredient High-Protein Red Lentil Dip on my site and my creamy Beetroot Hummus.

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Why This Dish is Extra Healthy
👩🏼‍🌾 Ingredients & Health Benefits
🥬 Substitutions
📖 How to Make High-Protein Bean Lentil Dip
✔️ Expert Tips
🛒 Shop Recipe Cookware and Ingredients
🙋🏽‍♀️ Recipe FAQs
🍽️ Related Recipes
🥙 Pairing
👩🏽‍🍳 Made this recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients & Health Benefits

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

Red lentils: Fiber and protein-packed, red lentils are heart-healthy, and an excellent source of iron and folate. They also contain polyphenols and other antioxidants that combat inflammation and reduce the risk of chronic diseases.
White beans add protein, iron, and fiber to this creamy hummus. Cannellini beans have more protein than the other white beans, but all varieties work.
Nutritional yeast (optional): Adds a rich, savory, cheese-like flavor and helps thicken dressings. If you are looking to boost your B vitamin intake, opt for fortified nutritional yeast, which often includes B12. (See my brands for fortified and unfortified here.)
Reduced Sodium Capers (optional): Rich in anti-aging quercetin.
Garlic increases the absorption of zinc and iron. Add this healthy hot sauce to greens to increase iron absorption!
Hemp hearts are protein powerhouses, offering 31.6g of protein per 100 grams—151% more than eggs, which contain 12.6g protein per 100 grams.
Lemon juice and zest add a bright, citrusy note.
Roasted carrots (optional for topping)

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, or baby lima beans, or chickpeas
Red lentils - substitute with brown, green, or black lentils
Garlic - substitute with 1 teaspoon garlic powder

For more healthy dips and spreads, visit my Vegan Condiment Recipes page.

📖 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.

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

✔️ Expert Tips

Steam the kale with the carrots when the carrots are almost tender.
Blend with ice cubes for a fluffier dip.
Carrots are optional. Omit the carrots and add the raw or steamed kale leaves to the dip.
Optional for serving: Add a dash of Longevity Spice Mix or a drizzle of Falafel Sauce.
Storage: Refrigerate Bean Lentil Dip in an airtight container for up to 4 days.

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W & P jade green food storage container and a plate of food.

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🙋🏽‍♀️ 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. Beta-carotene is tightly bound to the cell walls of raw carrots, and cooking breaks these walls down, making it easier for the body to absorb. 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. One of the standout compounds in kale is sulforaphane, which is a potent phytochemical with cancer-fighting properties. Sulforaphane works by activating detoxification enzymes and reducing inflammation, offering a complementary benefit to antioxidants.
Adding a pinch of mustard powder to steamed kale further amplifies its health benefits. Mustard powder contains the enzyme myrosinase, which helps convert glucoraphanin (a precursor found in kale) into sulforaphane, even after the kale has been cooked. This simple step ensures you maximize kale’s incredible anti-cancer potential while enjoying its nutrient-dense profile.