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Hummus is a beloved dip that has become a staple in kitchens around the world. Traditionally made with chickpeas, this creamy delight is known for its rich flavor and smooth texture. But what if you could add a twist to this classic dish? Enter lentil hummus—a nutritious and flavorful alternative that adds a new dimension to the traditional recipe. Lentils, packed with protein, fiber, and essential nutrients, offer a hearty base that pairs beautifully with the familiar tastes of garlic, lemon, and tahini. Whether you’re a hummus enthusiast or looking to try something new, this lentil hummus recipe is sure to impress.
Lentil hummus is a modern twist on the classic Middle Eastern dish, hummus, which traditionally uses chickpeas as its base. The word “hummus” itself means “chickpea” in Arabic, and the dish has been a staple in the Levantine and Mediterranean regions for centuries. Its origins are deeply rooted in ancient culinary traditions, with the earliest known recipes dating back to 13th century Egypt.
This modern take on hummus is perfect for those looking to experiment with traditional recipes or seeking a new way to enjoy the health benefits of lentils. Whether served as a dip, spread, or part of a mezze platter, lentil hummus is a versatile dish that brings together ancient ingredients in a contemporary context.
Lentil Hummus
Lentil hummus is a delicious and healthy variation of the traditional chickpea-based hummus. By substituting lentils for chickpeas, you get a dip that is equally creamy but with a slightly earthier flavor. Lentils are not only a great source of plant-based protein, but they also cook faster than chickpeas, making this recipe quicker to prepare. The smooth, rich texture of the lentils blends perfectly with tahini, garlic, lemon juice, and olive oil, creating a hummus that’s both comforting and versatile. Serve it as a dip with fresh vegetables, spread it on sandwiches, or use it as a base for your favorite grain bowls.
Tools and Equipment
- Medium saucepan
- Food processor or blender
- Measuring cups and spoons
- Spatula
- Serving bowl
- Knife and cutting board
- Sieve or colander (for draining lentils)
Ingredients
Step-by-Step Instructions
- Rinse the lentils under cold water and place them in a medium saucepan. Add 3 cups of water and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for about 20-25 minutes, or until the lentils are tender. Drain any excess water and allow the lentils to cool slightly.
- In a food processor or blender, combine the cooked lentils, tahini, olive oil, lemon juice, minced garlic, cumin, and coriander (if using). Blend until smooth, scraping down the sides as needed.
- With the food processor running, gradually add water, 1 tablespoon at a time, until the hummus reaches your desired consistency. It should be smooth and creamy, not too thick or too runny.
- Taste the hummus and season with salt and black pepper to taste. If you prefer a tangier flavor, add more lemon juice. For a richer taste, drizzle in a bit more olive oil.
- Transfer the hummus to a serving bowl. Drizzle with olive oil and sprinkle with chopped fresh parsley for a pop of color and flavor. Serve immediately or chill in the refrigerator for an hour to let the flavors meld.
Servings 6
- Amount Per Serving
- Calories 214.58kcal
- % Daily Value *
- Total Fat 10.19g16%
- Saturated Fat 1.42g8%
- Sodium 13.86mg1%
- Potassium 276.35mg8%
- Total Carbohydrate 23.28g8%
- Dietary Fiber 4.39g18%
- Sugars 0.91g
- Protein 9.63g20%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Please note that the nutritional values provided are approximate and may vary depending on the specific ingredients and portion sizes used. It's always best to double-check with your specific ingredients and measurements for accurate nutritional information.
Note
Tips and Variations:
- Add Spice: For a spicier version, add a pinch of cayenne pepper or smoked paprika to the hummus.
- Herbaceous Twist: Experiment with adding fresh herbs like cilantro or basil for a different flavor profile.
- Make it Creamier: For an extra creamy hummus, add a few tablespoons of Greek yogurt or coconut milk to the mixture.
- Roasted Garlic: Substitute roasted garlic for raw garlic to add a deeper, sweeter flavor.
- Lentil Variety: While this recipe works with any type of lentil, red lentils will yield a slightly sweeter and creamier hummus, while green or brown lentils will provide a more earthy flavor.
Serving Suggestions:
Lentil hummus is incredibly versatile and can be served in a variety of ways:
- Dip: Serve with an assortment of fresh vegetables like carrots, cucumbers, bell peppers, and cherry tomatoes for a healthy snack or appetizer.
- Spread: Use as a spread on sandwiches or wraps for added flavor and protein.
- Bowl Base: Incorporate into grain bowls with quinoa, roasted vegetables, and greens for a filling and nutritious meal.
- Topping: Dollop on top of salads, grilled meats, or roasted vegetables to enhance flavor and texture.
- Snack: Enjoy with whole-grain crackers or pita chips for a quick and satisfying snack.
Allergen Information:
- Gluten: Lentil hummus is naturally gluten-free, making it a safe option for those with gluten sensitivities or celiac disease, provided that gluten-free ingredients are used.
- Sesame: Tahini, a key ingredient in hummus, is made from sesame seeds, which can be an allergen. For a sesame-free version, you can substitute tahini with sunflower seed butter or leave it out entirely, though the flavor will be different.
- Garlic: Garlic is a common ingredient in hummus, and while not a typical allergen, it can cause digestive issues for some people. If sensitive to garlic, consider using a smaller amount or substituting with garlic-infused oil for a milder taste.
- Lentils: While not a common allergen, lentils are part of the legume family, and individuals allergic to other legumes (like peanuts) should be cautious.
Wine or Drink Pairing:
- White Wine: A crisp, dry white wine like Sauvignon Blanc or Pinot Grigio complements the earthy and nutty flavors of lentil hummus. The acidity of the wine pairs well with the tanginess of the lemon juice and the creaminess of the tahini.
- Rosé: A dry rosé with its light fruitiness can also be an excellent match, offering a refreshing contrast to the hummus.
- Sparkling Water: For a non-alcoholic option, sparkling water with a slice of lemon or lime provides a refreshing palate cleanser between bites.
- Herbal Tea: A light herbal tea, such as mint or chamomile, can be a soothing accompaniment, especially when enjoying lentil hummus as part of a larger meal.
Storage and Leftovers:
- Refrigeration: Lentil hummus should be stored in an airtight container in the refrigerator, where it will keep for up to 5-7 days. Stir before serving to maintain a smooth consistency.
- Freezing: You can freeze lentil hummus for up to 3 months. Place it in an airtight container, leaving some space at the top for expansion. Thaw in the refrigerator overnight and stir well before serving.
- Serving Tip: If the hummus becomes too thick after storage, mix in a small amount of water or olive oil to reach your desired consistency.
- Reheating: Lentil hummus is best enjoyed cold or at room temperature. If you've frozen it, allow it to thaw fully before serving to enjoy the texture and flavor at their best.
