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.
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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 Main Dish Salad. Or double down on protein and serve it with my 5-ingredient Lemon Basil Chickpea Patties.
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👩🏼🌾 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 the 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 nonspicy
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.
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High-Protein Red Lentil Dip & Spread
Ingredients
- 1 cup dried red lentils
- ¼ cup tahini
- 3 tablespoons lemon juice (about 1 small lemon)
- 2 tablespoons olive oil or water
- 1 clove garlic
- ¼ teaspoon ground ginger
- ½ teaspoon ground cumin
- ¼ teaspoon turmeric
- ¼ teaspoon onion powder
- ¼ teaspoon cayenne pepper
- Salt & black pepper to taste
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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 only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
Beverley Moir says
Yummo! I make this dip all the time.
Nisha Melvani, RDN says
So glad to hear! Thank you.
Sara says
Good flavour profile, but under-seasoned, I'd recommend doubling the garlic and spices. Also note there are 10 ingredients not 5, and that's me being generous and not counting the salt & pepper. The recipe makes A LOT of the spread, rather than adding a double or triple recipe option, a half recipe would be more helpful imo.
Nisha Melvani, RDN says
The expectation is that people will adjust the seasonings to taste. Thanks for your recommendations. Salt and pepper are never counted in the ingredient list, but I appreciate your generosity.