Green Lentils Spread
Looking for a wholesome, protein-packed snack or appetizer? This Green Lentils Spread is a creamy and flavorful delight that blends tender green lentils with nutty tahini, zesty lemon juice, and aromatic spices like cumin and paprika. Enhanced with garlic and olive oil for depth and richness, this vegan spread is perfect for pairing with pita bread, crackers, or fresh veggies. Not only is it easy to make in under 40 minutes, but it's also a nutritious option loaded with plant-based protein, fiber, and essential nutrients. Serve it as a healthy party dip or a satisfying addition to your lunch spread, and enjoy its vibrant, earthy taste.
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Recipe Information
Ingredients
- 1 cup green lentils
- 3 cups water
- 3 tablespoons olive oil
- 2 tablespoons tahini
- 2 garlic cloves
- 3 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon ground paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons cold water (optional)
Instructions
Rinse the green lentils thoroughly under cold water and remove any debris or stones.
In a medium saucepan, combine the lentils with 3 cups of water. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the lentils are tender but not mushy. Drain and let cool slightly.
In a food processor, combine the cooked lentils, olive oil, tahini, garlic, lemon juice, cumin, paprika, salt, and black pepper.
Blend the mixture until smooth, stopping to scrape down the sides of the processor as needed. If the spread is too thick, add 1–2 tablespoons of cold water to reach your desired consistency.
Taste and adjust the seasoning with additional salt, lemon juice, or spices if needed.
Transfer the spread to a serving bowl and garnish with chopped parsley.
Serve immediately with pita bread, crackers, or raw vegetables, or store in an airtight container in the refrigerator for up to 5 days.
Nutrition Facts
Calories |
138 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.2 g | 13% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 336 mg | 15% | |
| Total Carbohydrate | 8.7 g | 3% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 0.9 g | ||
| Protein | 4.4 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 414 mg | 32% | |
| Iron | 1787.4 mg | 9930% | |
| Potassium | 177 mg | 4% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
