High-Protein Bean Lentil Dip
30-gram protein Bean Lentil Dip combining creamy beans and lentils with bold flavors. Made with nutrient-dense greens. Meal-prep friendly.
Servings: 4 servings
Calories: 525kcal
Equipment
- Food processor
Ingredients
- ½ cup red lentils
- 1 ½ pounds carrots chopped into about 2-inch pieces (optional)
- 1 ½ cups chopped kale or leafy greens
- 1 teaspoon curry powder plus more for the carrots
- Salt to taste
- 1 ½ cups cooked white beans or 1 (15-ounce) can, rinsed and drained
- ½ cup hemp hearts or sunflowers seeds
- 1 teaspoon dried marjoram or oregano
- 1 teaspoon mustard powder
- ½ teaspoon cayenne
- 2 cloves garlic
- 3 tablespoons nutritional yeast (optional)
- ⅓ cup tahini or unsweetened nondairy yogurt
- 2 tablepsoons capers preferably reduced sodium, rinsed (optional)
- ¼ cup fresh lemon juice or to taste
- ⅓ cup ice water
Instructions
- 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 cooked, but not mushy. Drain well.
- Preheat the oven to 375ºF.
- Cook the carrots and kale (optional): Meanwhile, transfer the chopped carrots to a steamer basket. Steam them over about ½ inch water for 15 minutes. Add the chopped kale. Steam for about 5 minutes more until the carrots can be pierced with a knife. Transfer the carrots to a large baking sheet. Toss them with a dash of curry powder and salt to taste. Bake the carrots forabout 20 minutes, or until tender.
- Steam the kale (optional): If omitting the carrots, transfer the kale to a small saucepan with 1 tablespoon water. Cover and cook over low heat for about 3 minutes, or until the kale is lightly steamed. Or skip this step and add raw kale leaves to the dip when blending.
- Make the dip: Transfer the steamed kale, and cooked lentils, 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. Blend until smooth. Add more lemon juice and salt to taste. Add about 2 ice cubes and blend for a fluffier dip.
- For serving: Spread the dip onto a plate. Top with roasted carrots.
Notes
Carrots are optional. Omit the carrots and add the raw or steamed kale leaves to the dip. Nutrition information includes carrots.
Optional for serving: Add a dash of Longevity Spice Mix or a drizzle of Falafel Sauce.
Nutrition
Calories: 525kcal | Carbohydrates: 55g | Protein: 29g | Fat: 23g | Saturated Fat: 2g | Polyunsaturated Fat: 14g | Monounsaturated Fat: 6g | Sodium: 147mg | Potassium: 1289mg | Fiber: 20g | Sugar: 9g | Vitamin A: 29468IU | Vitamin C: 27mg | Calcium: 206mg | Iron: 9mg
