Feeling snacky? This cold, creamy red lentil dip is deeply craveable and packed with plant-based protein: 12 grams per serving! Plus, it’s ridiculously easy to whip up with cooked red lentils, tahini and a handful of spices.
Creamy, cold and packed with 12 grams of protein per serving, this easy and budget-friendly red lentil dip is a total win!
If there is one thing I know, both as a registered dietitian and well, as a human who eats, it is that we all could use a few more vegetables in our life. Yep, even I don’t eat enough sometimes.
My top tip for making that happen? A freaking delicious dip…or two! Why? Because dunking those veg in a dip for snack time is one million percent guaranteed* to help you gobble them up (*results may vary, ha!). It’s a perfect Sunday prep situation: make a couple of dips (this 5 minute creamy dill dip is a solid candidate) and chop some veg. Then, when the hangries hit, you can march all zombie-like to the fridge and find yourself a tasty + balanced snack.
I know you’re thinking: yes, but isn’t EVERYONE on the internet telling me that what I actually need to eat more of is protein? Well, this ridiculously easy, cold and creamy red lentil dip is gonna help you crush both those goals. Because each serving of this red lentil and tahini dip packs in 12 grams of protein. So you can love your veg…and hit those protein targets too.
Looking for more fun and flavourful plant-based recipes? Grab a copy of my latest cookbook Plant Magic.
How to make this simple and satisfying curried red lentil dip
Just a few base ingredients plus spices, this quick and easy curried red lentil dip is awesome for dipping crackers and veg or as a nutrient-dense sandwich spread.
First things first: grab those ingredients! Budget-friendly, quick cooking red lentils (sometimes labelled as split red lentils) are the star of this show along with a host of pantry staples: tahini, lemon juice, garlic and oil, salt, curry powder, turmeric, and cumin.
Worth noting: sometimes red lentils are labelled as split red lentils…those are the ones you want!
Step one: cook up the lentils. Cook the lentils in a medium pot with enough water to cover them by 3 inches (7.5 cm). Bring it to a boil and then reduce to medium and cook until soft, about 4-6 minutes.
Step two: drain the lentils into a fine mesh sieve and rinse very well with cold water to help them cool a bit.
Step three: add the cooked lentils to a food processor or bullet blender with tahini, lemon juice, oil, garlic, curry powder, salt, cumin and turmeric and blend – scraping the sides as necessary – until it’s silky smooth, about 2-3 minutes.
Hot – cold? – tip: rinse those red lentils well in cold water for a silkier dip
Always be sure to taste and adjust: more lemon adds brightness, oil makes it creamier, salt make it pop!
That’s it! Taste, and adjust as you like. Want it silkier? Blend in a bit more oil or water. Brighter? A splash more lemon juice. And, once you’ve got the hang of the base recipe, you can vary up the flavours…maybe coconut milk instead of oil. Or paprika instead of curry powder…make it your own!
Wait, shouldn’t you rinse lentils? Lentils can be notoriously dusty and even contain the occasional stone. I always check my lentils before use and if they look dusty, I rinse before using. Otherwise, my rule of thumb is this: if I’m gonna rinse and drain after cooking, like in this recipe, I don’t bother. If I’m adding the lentils to a soup (I’ll be eating the cooking liquid) I also rinse 100% of the time.
Why red lentils are so, so good for you
I gotta say that while some of us probably aren’t hitting our protein targets…I’m looking at you breakfast skippers and “I’ll just have the salad” diners…but honestly, the dietitian in me is probably more concerned about your fibre intake. Because while most of us actually do get adequate protein, almost NONE of us are meeting our fibre needs. Skeptical? A recent review of the data suggests only 7% of Americans are hitting their fibre targets.
Which red lentils come in. They get top marks for versatility, lightning fast cook time and nutrition: just a measly ¼ cup of dry red lentils packs in 12 grams of plant-based protein. 5.5 grams of fibre and a whopping 3.75mg of iron. They’ve got plenty of folate, zinc, potassium and more…so yep, they’re SUPER nutrient dense.
More easy and yummy cold vegan dips
Edamame Sesame Dip with Miso
White Bean and Roasted Red Pepper Dip
Nourishing Beet Dip with Hemp Hearts
Protein-packed Curried Red Lentil Dip
This cold, creamy red lentil dip is deeply craveable and packed with protein: 12 grams per serving! Plus, it’s ridiculously easy to whip up with cooked red lentils, tahini and a handful of spices.
Servings 4 servings
Equipment
Food Processor or bullet blender
Ingredients
¾ cup dry red lentils⅓ cup tahini1 – 2 tablespoons freshly squeezed lemon juice start with one and add more as you wish1 – 2 tablespoons olive oil makes it silky and more flavourful!1 clove garlic minced or grated1 teaspoon curry powder¾ teaspoon salt plus more to taste¼ teaspoon ground cumin¼ teaspoon ground turmeric
Imperial – Metric
Instructions
Place lentils in a medium pot with enough water to cover by 3 inches. Bring to the boil and then reduce to medium and cook until lentils are tender, about 4-6 minutes. Watch closely so they don’t boil over!
Drain lentils in a mesh sieve and rinse very well with cold water to help cool them off.
Add lentils to a food processor or bullet blender along with tahini, lemon juice, oil, garlic, curry powder, salt, turmeric and cumin. Blend until smooth, scraping sides as necessary, about 2-3 minutes.
Notes
Allergic to sesame? Try sunflower seed butter!
Equipment
Ingredients
Instructions
Notes
The post Protein-packed Curried Red Lentil Dip appeared first on Desiree Nielsen.
