High-Protein Bean Lentil Dip Recipe
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
Micronutrients: 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.
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
