5-ingredient High-Protein Red Lentil Dip & Spread is quick, easy, and cheap to make. Doubles as a creamy hummus-style filling for sandwiches, and a dip for veggies. Oil-free option.
This is a perfect meal prep side. Make it on Sundays, and use it to add protein and heart healthy fats to your meals throughout the week. It stores well, and is very versatile.
Try using this dip in place of hummus in my Sheet Pan Gnocchi, Tofu & Veggies with Creamy Hummus Dressing. Or double down on protein and serve it with my 5-ingredient Lemon Basil Chickpea Patties.
Jump to:
👩🏼🌾 Ingredients
- Red lentils are a nutrition powerhouse. These tiny gems are packed with protein, iron, and fiber. Plus, they take just 15 minutes to cook. (Read my Vegan Protein Guide with Recipes for more high-protein plant-based foods.)
- Tahini is made from roasted and ground sesame seeds. I use Seed + Mill, and Soom brands. They are made with 100% sesame seeds with no added ingredients.
- Ground ginger is associated with better blood glucose control. Plus, it is an easy way to add flavor to a sauce, dressing, or dish.
See recipe card for quantities.
📖 Instructions
Rinse the lentils in a medium bowl until the water runs clear. Cook them for about 15 minutes, or until just tender. Do not overcook.
Process until smooth and creamy.
Garnish with chopped parsley or cilantro.
🍃 Substitutions
- Lentils - instead of red lentils, use brown or green lentils
- Tahini - substitute with almond butter, peanut butter, cashew butter, or SunButter
- Cayenne - omit for non spicy
This Roasted Red Pepper Dip (Muhammara) is another delicious, quick, and healthy snack. I recommend keeping these dips on hand for when hunger strikes! Visit my Vegan Side Dish Recipes page for more easy, budget-friendly ideas.
🔪 Equipment
Make sure to use a food processor to pulse the ingredients. A blender does not produce the right consistency.
⏱ Storage
Refrigerate any remaining spread in an airtight container for up to 5 days. Stir in water or oil as needed if it becomes too thick.
To freeze for later use, transfer the dip to a freezer safe container. Drizzle a thin layer of olive oil over top. Freeze for up to 4 months. Thaw fully in the refrigerator. Mix in the oil before serving.
💡 Top tip
Allow the lentils to reach room temperature before blending them with the other ingredients. This is optional, but it gives the dip a creamier texture.
Peanut butter, almond butter, cashew butter or SunButter will all work. Thin it out with some oil or water before adding it to the other ingredients.
Yes! Make this dip up to 5 days in advance. Either refrigerate in an airtight container, or freeze for later use.
This dip is not technically hummus because 'hummus' means 'chickpeas,' and this recipe does not contain chickpeas. However, serve as you would hummus, with pita chips, crudités, crackers, tortilla chips, or in a sandwich. It is also a great addition to veggie bowls, or pasta.
👩🏽🍳 Made This Recipe?
Share your High-Protein Red Lentil Dip creation with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
High-Protein Red Lentil Dip & Spread
Ingredients
- 1 cup dried red lentils
- ¼ cup tahini
- 3 tablespoon lemon juice (about 1 small lemon)
- 2 tablespoon olive oil or water
- 1 clove garlic
- ½ teaspoon ground cumin
- ¼ teaspoon ground ginger
- ¼ teaspoon turmeric
- ¼ teaspoon onion powder
- ¼ teaspoon cayenne pepper
- Salt & black pepper to taste
Instructions
- Wash and cook the lentils: Rinse the lentils under cold water until the water runs clear. In a medium saucepan, cover the lentils with water to a depth of about 2 inches. Bring to a boil over medium-high heat. Reduce the heat to a simmer and cook covered for about 15 minutes, or until the lentils are just tender. Drain any excess water using a sieve.
- Blend ingredients: Place the lentils, tahini, lemon juice, olive oil, garlic, ginger powder, cumin, turmeric, onion powder, and cayenne into a food processor. Pulse until smooth, adding water as needed until the desired consistency. Season with salt and pepper.
Notes
- For oil-free, substitute the olive oil with water.
- Cook the lentils until just tender. Do not overcook.
- Use a food processor to make this recipe. A blender does not produce the correct texture.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Gabriela Zaneva
Great taste, so easy and fast to make.
Nisha Melvani
So glad you enjoyed it!
Rory
Very yummy!
Can you substitute canned lentils for this recipe? If so how many cans are equivalent to the cup of dry lentils? Thanks!
Nisha Melvani
Hi. I'm not sure if red lentils come in a can. They cook very quickly (10-15 minutes). One cup dry makes about 2 (to 2.5) cups cooked lentils.
Hetti
This recipe is a winner. Have made it twice already and also froze a full batch (well, almost full - many heaped spoonfuls only got as far as my mouth on route to the storage container🫙 😋).
I was hesitant to buy another vegan cookbook (have over 300 🤫), but after tasting this dip I did’t hesitate to buy it. I’m sure Practically Vegan and I will become good mates in the coming weeks.
Thank you Nisha.
Nisha Melvani
Hi. I'm so happy to hear how much you liked the dip. Thank you for your comment and support. Enjoy the cookbook.
Neena Chandiramani
Fabulous tasting dip. Wonderful!
Nisha Melvani
Thank you.
Amina Sirry
Delicious and quick to make. Love a high protein dip and this one is a nice change with red lentils instead of chickpeas for a satisfying dip.
Nisha Melvani
Yes! Thank you. Red lentils have even more protein!