High-Protein Lentil Hummus (Plant-Based and Vegan)

There’s nothing wrong with traditional chickpea hummus — it’s delicious, filling, and it makes for a healthy snack. But if you’re looking to switch up your go-to and try a new type of hummus with a higher protein twist, you’ll have to try our plant-based, vegan lentil hummus recipe.

The health benefits of lentil hummus are plenty: it’s full of fiber, protein, essential vitamins and rich in anti-inflammatory properties. Let’s break it down by ingredient:

1. Lentils - Full of fiber, folate, protein, magnesium, iron, and more.

2. Garlic - Boosts the immune system.

3. Tahini - High in monounsaturated and polyunsaturated fats that help ward off heart disease and cancer, and packed with magnesium, phosphorous, iron, and calcium.

4. Cumin - Cumin seeds are rich in iron (one teaspoon accounts for almost 20% of your daily value) and may speed up digestion.

5. Paprika - Paprika is full of vitamins, minerals, and even antioxidants. One tablespoon covers nearly 20% of your daily value of Vitamin A.

6. Black Pepper - Aids in the functioning of the digestive tract.

7. Lemon - High in Vitamin C—one lemon has about 51% of the reference daily intake (RDI).

8. Extra Virgin Olive Oil - Rich in healthy fatty acids like Omega 3, Omega 6, and oleic acid that are anti-inflammatory.

Wondering how to make hummus from lentils? Check out this green lentil hummus recipe from holistic nutritionist and certified nutritional practitioner Sarah Britton.

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HIGH-PROTEIN GREEN LENTIL HUMMUS RECIPE

Ingredients:

1 1/2 cups / 300g green lentils

1 clove garlic

1/4 cup / 60ml tahini

1 tsp. ground cumin

1/4 tsp. ground smoked paprika or chipotle

1 tsp. cracked black pepper

3 Tbsp. freshly squeezed lemon juice

3 Tbsp. cold-pressed extra virgin olive oil

2 tsp. pure maple syrup

1 tsp. salt, more to taste

Directions:

1. Soak the lentils overnight (or all-day – 8 hours) if possible. Drain and rinse well. 

2. Place lentils in a medium saucepan and cover with water. Lentils will soak up a lot of water — be sure to use enough so that there’s about an inch or two of water covering them when you’re ready to boil.

3. Bring to a boil, reduce heat to simmer, and cook until tender (10-20 minutes depending on whether or not you soaked them). Drain and rinse the lentils well. 

4. Place the garlic in a food processor and pulse to mince. Add the tahini, cumin, smoked paprika, black pepper, lemon juice, olive oil, and maple syrup, and blend to make a paste. If the mixture needs more liquid, add more olive oil. 

5. Add the lentils and blend until smooth. Finally, add the salt to taste and blend, adjusting the seasoning if necessary.  

6. Store your green lentil hummus in an airtight container in the fridge for up to five days.

Tips:

• If you forget to soak your lentils overnight, even soaking them for about an hour will allow for quicker cooking. Additionally, soaking lentils with an acidic medium such as apple cider vinegar or lemon juice neutralizes the anti-nutrients found in their outer shell that interfere with digestion. 

• You’ll know your lentils are cooked when they’re tender, but not mushy.

• For a richer and nuttier tasting hummus, add more tahini paste.

• You can use either smoked paprika or chipotle for a bit of a kick, or regular sweet paprika if you prefer a more mild taste.

• The maple syrup balances the flavor, but is an optional ingredient.

• Due to the higher water content of lentils, the hummus may be a bit looser than traditional hummus after blending, but it will stiffen up in the fridge.

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RECIPE COURTESY OF SARAH BRITTON

Sarah Britton (BFA, CNP) is a Holistic Nutritionist and Certified Nutritional Practitioner based in Copenhagen, Denmark. Sarah is the creative force behind My New Roots, the award-winning food blog which features original recipes that taste great, look beautiful, and boast incredible health benefits. Following her philosophy of “making healthy choices every day”, she has been creating recipes for her readers all over the world since 2007.

Winner of the 2014 Saveur “Best Food Blog – Special Diets Blog” Awards, Sarah currently teaches cooking classes, runs workshops on detoxification and cleansing, food as medicine, and nutrition fundamentals. She creates exclusive menu plans and recipes for various media and gives lectures and speaks in public forums such as TEDx.