Turmeric Red Lentil Dip

1.13.17 / Comment


If you are searching for the perfect party dip, look no further than our Vegan Red Lentil Dip. Filled with nutritious ingredients, this creamy appetizer is amazing when served with chewy pita bread or crunchy vegetables, and with flavors like cumin, thyme, and turmeric, this recipe won’t be around for long. You can even get creative and add this Vegan Red Lentil Dip to your favorite sandwich (ours is the Hummus Vegetable Wrap!) or place it on top of our Chickpea and Sorghum Vegetable Bowl for an easy topping.

While this dip is sure to be a crowd-pleaser, the star of the show is the lentil, which is a small but nutritional powerhouse of the legume family. Lentils are a good source of cholesterol-lowering fiber and also help manage blood-sugar disorders, as the high fiber content prevents blood sugar levels from rapidly rising after a meal (1). In fact, studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. Those who ate a high fiber diet had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells), while reducing their total cholesterol by nearly 7% (1). So go ahead and enjoy this healthful appetizer option, as it’s going to keep blood sugar levels steady while providing a powerful flavor combination.


Turmeric Red Lentil Dip
Prep time:
Cook time:
Total time:
Serves: 8 servings
  • 3 cups water
  • 1 cup red lentils
  • ¼ cup extra virgin olive oil
  • 1 tablespoon red wine vinegar
  • ½ teaspoon cumin
  • ½ teaspoon thyme
  • ½ teaspoon garlic powder
  • ¼ teaspoon sea salt
  • ½ teaspoon turmeric
  • ½ teaspoon chopped chives (optional)
  • Equipment
  • Medium saucepan
  • Strainer
  • Food processor
  1. In a medium saucepan, add water and bring it to a boil. Add red lentils and lower heat to a simmer for 10 minutes, or until lentils are soft. Drain the lentils with a strainer and rinse well. Set aside.
  2. In a food processor, add lentils, olive oil, red wine vinegar, cumin, thyme, garlic powder, sea salt and turmeric. Blend until smooth, while periodically scraping the sides with a rubber spatula to remove any lumps.
  3. If desired, garnish with chopped chives.
Serving size: 1/4 cup Calories: 145 calories, Fat: 5 grams, Saturated fat: 1 gram, Carbohydrates: 15 grams, Sugar: 0 grams, Sodium: 95 milligrams, Fiber: 4 grams, Protein: 7 grams, Cholesterol: 0 milligrams
You can top this dip off with hemp or sesame seeds.

(1) McIntosh M, Miller C. A diet containing food rich in soluble and insoluble fiber improves glycemic control and reduces hyperlipidemia among patients with type 2 diabetes mellitus. Nutr Rev 2001 Feb;59(2):52-5. 2001.

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