Lentil Hummus (Creamy Dip Recipe) - Elavegan (2024)

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5 from 5 votes

Enjoy all the classic flavors of hummus but with a twist with this tangy, creamy, and savory lentil hummus! This lentil dip is flavorful, nutrient-dense, and perfect for enjoying as an appetizer or snack with crackers, bread, and crudites!

Lentil Hummus (Creamy Dip Recipe) - Elavegan (1)

Creamy & Delicious Lentil Dip

Usually, I’m busy using lentils to whip up cozy, comforting lentil recipes like lentil dahl, lentil bolognese, lentil soup, and lentil stew. However, having made a roasted garlic white bean dip earlier this year, I decided to turn to other pulses for creamy dip ideas and came up with this lentil-y twist on a classic. Aka lentil hummus!

With tahini, garlic, lemon, and cumin, this lentil dip hits all the flavor points of classic hummus but with an even more savory, earthy flavor thanks to swapping chickpeas for lentils. Plus, you can use brown, green, or red lentils based on your desired color and flavor, and can even use canned lentils in a pinch.

Like my classic hummus recipe, you can make this lentil dip recipe oil-free, if you prefer. The results are a light, healthy, bright, tangy, garlicky, creamy-smooth dip perfect for dipping and spreading. And all you need to do is cook the lentils, then throw everything in a blender until smooth. Add some water to reach your desired consistency, and voilà.

Best of all, while both lentils and chickpeas are rich in fiber, resistant starch, plant-based protein, and several vitamins, minerals, and antioxidants, lentils still have the edge. For example, they contain 18 grams of protein per cup of cooked lentils, compared to the 15 grams found in chickpeas. They also contain higher levels of iron and B vitamins. So, let’s get blending!

Hummus isn’t the only dish I’ve transformed with lentils. Why not also check out my lentil recipes for 2-ingredient lentil tortillas or lentil protein bread?

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The Ingredients

Rely on 8 simple, inexpensive, pantry-friendly ingredients to pull together this lentil hummus recipe.

  • Lentils: You can use brown (as I did), green, or red lentils. However, note that red lentils take half the time to cook until soft.
  • Vegetable broth or water: To cook the lentils. Use regular or reduced sodium.
  • Bay leaves (optional): To add to the lentils while they cook for extra aromatic depth.
  • Tahini: This is a must-have ingredient for ‘hummus’ and adds a rich, creamy, slightly bitter flavor. However, if you can’t find any, you could use cashew butter or sunflower seed butter, though the flavor will obviously differ.
  • Lemon juice: (or lime juice) It’s best to use fresh lemon juice for the best flavor. Add a small amount of lemon zest for even more zingy flavor.
  • Garlic: Fresh garlic is a must-have in hummus, including this lentil version. Adjust the amount to taste.
  • Cumin: Ground cumin is a classic addition to hummus and works well in this lentil spread.
  • Salt & black pepper: To season, to taste.
  • Parsley: Freshly chopped parsley is a great garnish. Cilantro would also work.
  • Water: To thin the lentil hummus.

What Else Could I Add? You might enjoy adding subtle smokiness with smoked paprika, chili/cayenne or red pepper flakes for spice, or add depth to red lentil hummus with tomato paste or sun-dried tomatoes. You could also garnish the lentil dip with sweet paprika.

For thefull ingredients list, measurements, complete recipe method, and nutritional information, read the recipe card below.

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How to Make Lentil Hummus?

Preparing this lentil dip recipe is super simple and requires just a few steps. Before starting, rinse the lentils and sort through them to remove any pebbles or debris.

  • First, follow the package instructions to cook the lentils in a medium saucepan until tender. For more flavor, cook them in vegetable stock with 1-2 bay leaves.
  • Then, drain and transfer the lentils and all the remaining ingredients (except the parsley) to a blender and blend until the dip is smooth and creamy. Add the water, one tablespoon at a time, until it reaches your desired consistency.
  • Taste the dip and adjust any of the elements to your liking. i.e., more salt or pepper, lemon/lime juice, garlic, cumin, etc.
  • Finally, transfer the lentil hummus to a serving dish and garnish with fresh parsley and an optional drizzle of extra-virgin olive oil.

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How to Store?

Store: Store any leftover lentil hummus in an airtight container in the refrigerator for 5-7 days. Add some water to the dip if it thickens too much as it chills.

Freeze: Allow the dip to cool entirely and then freeze in an airtight container (or individually portioned in an ice cube tray) or Ziplock bag/s for up to 4 months. Drizzling a thin layer of olive oil over the dip can help to maintain its freshness for the maximum period.

Thaw the dip in the refrigerator overnight before enjoying it again. If the texture or flavor has changed, re-blend it until smooth and add extra lemon/lime or seasonings. Enjoy!

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Serving Recommendations

Just like regular hummus and similar dips, this lentil dip recipe pairs wonderfully with:

  • Crackers
  • Pita chips or pita bread
  • Naan or potato flatbread
  • Crusty bread
  • Focaccia
  • Fresh crudites—like carrots, cucumber, celery, bell peppers, radish, etc.
  • Carrot fries or sweet potato fries
  • A baked potato or sweet potato

You can also enjoy this as lentil spread within sandwiches, bagels, and wraps or as part of a nutrient-dense salad bowl.

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FAQs

Can I use a food processor?

Technically, yes, but the lentil dip won’t become as smooth as when using a blender.

Can I use canned lentils?

Using canned lentils should work, but it will be less flavorful (as I like to cook the dried lentils in veg stock with 1-2 bay leaves).

Can I enjoy lentil hummus warm?

Yes, it tastes delicious when served warm, at room temperature, or chilled.

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Recipe Notes and Tips

  • Adjust the consistency: The amount of water you add will determine the thickness of the dip.
  • Tweak the ratios: The final ‘taste test’ is the perfect time to tweak any ingredients to make the dip fit your flavor palette perfectly.
  • Using a low-speed vs. high-speed blender: While the lower-speed option will work, a high-speed blender will make the creamiest, smoothest, silkiest results.

More Vegan Dip Recipes

  • Vegan French onion dip
  • Roasted garlic white bean dip
  • Vegan spinach artichoke dip
  • Creamy cheese fondue
  • Vegan Tzatziki
  • Oil-free hummus

If you try this easy, healthy lentil hummus recipe, I’d love a comment and★★★★★recipe ratingbelow. Also, please don’t forget totag me in re-creations on Instagram or Facebookwith@elavegan #elavegan – I love seeing them.

Lentil Hummus (Creamy Dip Recipe) - Elavegan (9)

Lentil Hummus Recipe

Author: Michaela Vais

Enjoy all the classic flavors of hummus but with a twist with this tangy, creamy, and savory lentil hummus! This lentil dip is flavorful, nutrient-dense, and perfect for enjoying as an appetizer or snack with crackers, bread, and crudites!

5 from 5 votes

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Prep Time 10 minutes mins

Cook Time 20 minutes mins

Total Time 30 minutes mins

Ingredients

  • 2/3 cup (130 g) dried lentils (see notes)
  • 3 Tbsp (48 g) tahini
  • 1 handful of chopped parsley
  • 3 Tbsp lime juice or lemon juice
  • 2 garlic cloves halved
  • 1/2 tsp ground cumin seeds
  • 1/2 tsp salt
  • Black pepper to taste
  • Approx. 6 Tbsp water (depending on desired consistency)

Instructions

  • First, follow the package instructions to cook the lentils in a medium saucepan until tender. For more flavor, cook them in vegetable stock with 1-2 bay leaves.

  • Then, drain and transfer the lentils and all the remaining ingredients (except the parsley) to a blender and blend until the dip is smooth and creamy. Add the water, one tablespoon at a time, until it reaches your desired consistency.

  • Taste the dip and adjust any of the elements to your liking. i.e., more salt or pepper, lemon/lime juice, garlic, cumin, etc.

  • Finally, transfer the lentil hummus to a serving dish and garnish with fresh parsley and an optional drizzle of extra-virgin olive oil. Serve with naan, crackers, or vegetable sticks, and enjoy!

Notes

  • Lentils: I used 130 g dry brown lentils (equivalent to about 360 g cooked), but you can use red or green lentils. Green/brown lentils take almost twice as long to cook compared to red lentils. I always cook lentils in vegetable broth with 1-2 bay leaves, for more flavor.

Nutrition Facts

Lentil Hummus Recipe

Amount per Serving

Calories

187

% Daily Value*

Fat

6

g

9

%

Sodium

298

mg

12

%

Potassium

389

mg

11

%

Carbohydrates

23

g

8

%

Fiber

10

g

40

%

Sugar

1

g

1

%

Protein

10

g

20

%

Vitamin A

55

IU

1

%

Vitamin C

6

mg

7

%

Calcium

44

mg

4

%

Iron

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information is an estimate and has been calculated automatically

Lentil Hummus (Creamy Dip Recipe) - Elavegan (10) Simple and Delicious Vegan Cookbook by ElaVeganCLICK HERE to order!

Lentil Hummus (Creamy Dip Recipe) - Elavegan (11)

Lentil Hummus (Creamy Dip Recipe) - Elavegan (2024)

FAQs

Is hummus made from lentils? ›

Hummus means chickpeas in Arabic and Hebrew, but it's also the name of a Middle-Eastern spread and dip recipe made with cooked chickpeas, tahini, olive oil, and lemon juice. This lentil hummus recipe is a thick creamy lentil dip similar to traditional hummus, but where we substitute lentils for chickpeas.

What is the nutritional value of lentil hummus? ›

Approximate nutritional contribution per serving:

160 Calories, 8 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 15 mg Sodium, 17 g Total Carbohydrate, 3 g Dietary Fiber, 6 g Protein, 20 mg Calcium, 2 mg Iron.

What is hummus made of? ›

Hummus is a smooth and creamy puree of cooked chickpeas (garbanzo beans), tahini and an acid, typically lemon juice. While hummus usually has garlic now, centuries ago it did not. Olive oil isn't a requirement either, but most modern recipes list it as an ingredient.

What is hummus made of tahini? ›

Tahini is a paste made of ground sesame seeds. That's it. Hummus, as it is known in the west, is a paste made of boiled chickpeas, which are ground with water, tahini and salt, with the optional addition of cumin, black pepper, olive oil, garlic, and sometimes other spices.

Are lentils healthier than chickpeas? ›

Since lentils have more fiber, lentils win this round. Lentils contain more protein than Chickpeas. Both chickpeas and lentils are great sources of vegetable protein. However, since lentils have more of this healthy nutrient, lentils win this round.

Is hummus healthy yes or no? ›

Health benefits

Hummus is high in several important nutrients, including fiber and protein. A 2016 study explains that people who eat chickpeas or hummus eat more fiber, unsaturated fat, antioxidant vitamins, magnesium, potassium, and iron. This may be due, in part, to the presence of these ingredients in hummus.

Is it okay to eat hummus every day? ›

Hummus is a truly nutritious snack that is good to include in your daily diet in moderation and when combined with a diverse range of food. Hummus can be a part of the daily diet if consumed in moderation, and the rest of the diet contains a diverse range of foods.

What kind of hummus is healthiest? ›

Most hummus you buy in a supermarket is made with either soybean oil or sunflower oil. Both of these are highly processed and can be inflammatory. Look at the label and find hummus made with extra-virgin olive oil for the most health benefits (not to mention flavor – good olive oil is like a fine wine).

Is hummus good or bad carbs? ›

A common question we hear is, “how many carbs in hummus?” Much like the healthy fat it contains, the carbs in hummus are complex carbs that are an important part of a well-balanced diet. Complex carbohydrates take longer to digest – this means they don't spike your blood sugar like processed carbs do.

What happens to your body when you eat hummus? ›

May Improve Heart Health

The ingredients in hummus—particularly chickpeas and tahini—are linked to some impressive heart-health benefits. Tahini, a paste made from ground sesame seeds, is also high in heart-healthy unsaturated fats like PUFAs and monounsaturated fats (MUFAs).

What bacteria grows on hummus? ›

Hummus is very nutritious, but has a high water activity that supports the growth of several microorganisms, including spoilage microorganisms like Listeria monocytogenes, Salmonella, and Escherichia coli [6]. In addition, it is susceptible to microbial cross-contamination during preparation and post-processing [3].

What can I use instead of tahini in hummus? ›

If you feel adventurous, try replacing the tahini with an equal amount of peanut butter, sunflower seed butter, Greek yogurt, chopped roasted peppers, pitted olives, roasted beets, steamed sweet potato, avocado, or thawed frozen peas, to name just a few possibilities.

What happens if you put too much tahini in hummus? ›

As I said earlier, tahini has a mildly bitter flavour, so if your hummus is bitter, you've most likely added too much tahini. Also make sure that the tahini you do have is hulled, as opposed to unhulled. Hulled tahini just means that the bitter husks on the outside of the sesame seed have been removed before blending.

Is tahini better for you than peanut butter? ›

Tahini is lower in carbohydrates and sugars than peanut butter is making it a better choice for people who follow low-carb diets, Politi notes. Both foods are predominantly fat, though peanut butter has a little more protein, Young adds.

How long does hummus last in the fridge? ›

As a general rule, it will last about a week in your fridge once you open it. So although you can keep hummus refrigerated for a couple months unopened, you only have seven days from opening to finish it off. (Or you can easily freeze your humus for up to 4 months if you want to store it for longer periods!)

What bean is hummus made from? ›

The base ingredient is of course garbanzo beans – also known as chickpeas, bengal grams, Egyptian peas, and ceci beans. While it derives much of its nutritional value and signature creamy texture from garbanzo beans, the other ingredients give hummus its unique and versatile flavor.

Are lentils made from chickpeas? ›

Are the terms chickpeas and lentils always interchangeable? Actually they're never interchangeable. They're entirely different foods from different plants. Chickpeas are larger, heartier, and take longer to cook than lentils.

Are lentils and chickpeas in the same family? ›

The Fabaceae family includes over 750 genera and 16,000 – 19,000 species, making it the third largest family within the plant kingdom (Hoover et al. 2010). Familiar legumes aside from dry peas, dry beans, lentils, and chickpeas include soybeans, fava beans, peanuts, lupins, lucerne (alfalfa), clovers, and vetches.

Is falafel made from lentils? ›

Traditional falafel is made with chickpeas. I used lentils here because I'm more likely to have lentils on hand at any given time. Also: because I LOVE lentils. I have not tried this recipe with chickpeas.

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