Red Lentil Hummus
I’m about to blow your mind with this easy red lentil hummus recipe. It’s a brilliant alternative to traditional chickpea dip, and the color alone is worth it!
One of the common issues that stops people from committing to a plant-based diet is a dislike for a certain ingredient. Whether it’s due to taste. texture, or appearance, I totally get it.
This is why I am so keen on providing alternatives with a lot of my recipes, and coming up with fun twists on classic dishes. For instance, this red lentil hummus is an awesome stand-alone dip, but it also works for those who don’t like chickpeas.
The upcoming Scrappy Cookbook has plenty of recipes that feature creative use of ingredients or help you raid your kitchen. With 150+ delicious vegan recipes aimed at reducing food waste, there is something for every taste and occasion.
PREORDER NOW and gain instant access to a bundle of digital freebies WORTH OVER $200. These extras will help you organize your kitchen and pantry, run a zero-waste home, as well as providing you with a healthy vegan menu and introduction to meal prep.
Why You’ll Love This Recipe
- Buying dry red lentils is cheaper than the same quantity of canned chickpeas. Unlike dry beans and chickpeas, split red lentils are much faster to cook, making them a great alternative for a hummus dip.
- Did I mention the color? Without any unnecessary additives, this red lentil dip is a beautiful golden color that will brighten any dinner table.
- It’s just as versatile as regular hummus! You can serve it as a dip, spread it on a sandwich, make it into a salad dressing… The possibilities are endless!
- This red lentil hummus is both delicious and SO EASY to make! Any beginner cook or someone transitioning to veganism will love the simplicity of this recipe.
- Red lentils are a great source of protein. As such, this red lentil hummus is an easy way to increase your intake of plant-based protein.
Benefits of Red Lentils
Red lentils are a type of legume that belongs to the family of pulses. They are a popular and nutritious ingredient in various cuisines around the world.
Red lentils are an excellent source of plant-based protein, making them a valuable component for vegetarians and vegans. They are also rich in dietary fiber, which promotes digestive health and helps in maintaining a healthy weight.
Additionally, red lentils are a good source of various essential nutrients, including iron, potassium, phosphorus, magnesium, and folate.
The main benefits of red lentils could be summed up with a few key points:
- High protein content. Red lentils contain about 25% protein by weight, making them a protein-rich food source.
- Rich in fiber. The high fiber content in red lentils contributes to satiety and supports digestive health.
- Source of antioxidants. Red lentils contain antioxidants, such as polyphenols, which help protect the body from oxidative stress and inflammation.
- Blood sugar regulation. The combination of fiber and complex carbohydrates in red lentils contributes to stable blood sugar levels.
- Versatile in cooking. Red lentils have a mild, slightly sweet flavor and a soft texture, suited for various dishes such as soups, stews, curries, and spreads.
- Economic and sustainable. Lentils, in general, are a budget-friendly source of protein and nutrients, and they are environmentally friendly as they require less water and resources compared to animal-based protein sources.
- Naturally gluten-free. Red lentils do not contain gluten, making them a suitable choice for individuals with gluten sensitivity or celiac disease.
History of Hummus
Hummus has a rich history that dates back thousands of years, with its origins often traced to the Middle East. The word “hummus” itself is Arabic, translating to “chickpeas” in English.
The earliest known recipes for something resembling hummus date back to ancient Egypt. However, the modern version of hummus, as we know it today, likely developed in the Levant region, including countries like Syria, Lebanon, Jordan, and Palestine.
Traditional hummus is made by blending cooked chickpeas (garbanzo beans) with tahini (sesame paste), garlic, lemon juice, and olive oil. Over time, variations of hummus have emerged, incorporating different ingredients and flavors.
Alternatives to Chickpeas in Hummus
While chickpeas are the traditional base for hummus, various legumes and alternative ingredients can be used to create unique and flavorful variations. Here are some alternatives to chickpeas:
- Black beans
- Lentils
- White beans (Cannellini or Great Northern)
- Edamame
- Green or yellow peas
Experimenting with different legumes and vegetables allows for a creative and diverse range of hummus variations, catering to different tastes and dietary preferences.
How to Make Red Lentil Hummus
First, we need to cook the lentils until they are soft. Add them to a medium saucepan with enough water to cover.
Bring the contents to a simmer, and cook covered until the lentils are soft. This will typically take about 15 minutes.
Drain any excess liquid and set the lentils aside to fully cool down.
Once they are cool, add them to a blender, along with tahini, lemon juice, garlic, salt, cumin, and ice. The ice will help to make the texture super-smooth.
Blend and add any additional toppings as needed. I like to add a drizzle of olive oil, a sprinkle of paprika, and some chopped fresh herbs.
Serving Suggestions
- Enjoy this red lentil hummus as a hearty dip with chips, pita, fresh bread, or vegetable crudites.
- It makes an amazing spread for a sandwich, wrap, toast, or burger.
- Spread it on a plate and add a generous topping of roasted veggies or salad. This way, red lentil hummus acts as a sauce or a dressing.
- Add it to your soup or stew to create rich, creamy texture and increase the protein content of the dish.
Hack It!
- If you like meal prep, you can center your weekly menu around this red lentil hummus and its various possible uses.
- Adjust the amount of seasoning to your preference. You may add extra salt or lemon juice to balance the flavors.
- I always encourage people to get creative in the kitchen. You can add some roasted veggies (like carrot or beet) for extra fiber and color, or garnish your hummus with toppings.
- If you have a sesame allergy, replace tahini with your favorite nut or seed butter. You won’t regret it!
Other Recipes You’ll Love
- Vegan Tzatziki (Plus Cucumber Mojito Bonus Recipe)
- Hidden Vegetable Vegan Nacho Cheese
- Homemade Peanut Butter
- High-Protein Edamame Hummus
- Vegan Whipped Feta Dip
If you’re an adventurous cook who likes to try new recipes every week, you’ll love the PlantYou Planner! It’s an interactive meal planner app that’s fully vegan and largely WFPB. You get to choose from over 600 delicious recipes to create your own meal plan, or follow one of the plans curated by our team. In addition to all that, the app provides allergy swaps for most recipes and generates a custom shopping list. How amazing is that?
Just because you’re eating plenty of fruit and veggies, doesn’t always mean your nutritional criteria is met. I have recently collaborated with an amazing women-led supplement company to create a multinutrient aimed at plant-based and plant-centered eaters. With Complement x PlantYou Essential, thriving on a vegan diet has never been easier!
The Recipe: Red Lentil Hummus
Ingredients
- 1 cup dry red lentils
- ¼ cup tahini
- 1 lemon, juiced
- 2 cloves garlic
- ¾ tsp salt
- 1 pinch cumin
- 2 ice cubes
Instructions
- Add the lentils to a medium sauce pan and cover with water. Bring to a boil, then reduce the heat and simmer, covered until the lentils are soft, approximately 15 minutes.
- Drain, allow to cool, then transfer to a blender with the remaining ingredients. Combine until smooth.
- Enjoy immediately with your ingredients of choice.
