Recipe: Lentil hummus

If you’re a fan of savory dips, this could be your new go-to. It’s faster and easier to fix than traditional hummus of chickpeas (also called garbanzo beans).  

Lentils offer about 12 grams of protein per ½ cup of cooked lentils. Among other nutrients, they’re high in potassium, fiber and iron. And compared to garbanzo beans, lentils are lower in calories, fat, sodium and carbohydrates.  

They’re a gluten-free source of probiotics, which is good to help prevent digestive issues. Research has also shown that they can improve cholesterol levels in people with diabetes. They might also protect against breast cancer in women.  

20 2-tablespoon servings

Ingredients

• 1 cup lentils (whatever color you prefer)
• 2 cups low-sodium broth (whatever kind you prefer)
• 3 tablespoons hulled sesame seeds, toasted
• 1 tablespoon avocado oil or olive oil
• 2+ cloves garlic
• 3 tablespoons lemon juice
• 1 teaspoon ground cumin
• 1 teaspoon chili powder (OR paprika - sweet or smoked)
• 1/2 teaspoon salt

Optional:

• 1.5 oz sun-dried tomatoes
• Chopped chives
• Chopped parsley
• Red pepper flakes

Directions

Rinse the lentils under cold water until the water runs clear. Add lentils and low-sodium stock to saucepan and bring to soft boil. Cook for 6 to 12 minutes or until lentils are very soft.

In a dry skillet, toast the sesame seeds for about 3 to 5 minutes, stirring frequently.

Put cooked lentils and the rest of the ingredients you're using into a food processor or blender.  

Blenderize the mixture until smooth and creamy. If it's too thick, add low-sodium stock or water, one tablespoon at a time until you get the consistency you want.

Serve with your favorite veggies, crackers or pita bread. Or use as a spread for sandwiches.  

Nutritional Facts (per serving) without optional ingredients: 40 calories, 1g fat, 65mg sodium, 6g carbohydrates, 2g protein, 1g fiber, 0g sugar