Red Lentil Hummus: A Vibrant, Protein-Packed Twist on Classic Dip
Discover how red lentils can reinvent your hummus with a creamy, colorful, protein-rich boost perfect for snacking, sharing, or spreading.

Hummus has long held its place as a beloved, creamy Middle Eastern dip, typically made from chickpeas and tahini. But for those seeking a nutritious, colorful, and digestively gentler alternative, red lentil hummus offers a modern twist. This variation delivers not only a gorgeous golden hue but also more protein, fiber, and iron compared to traditional recipes. With a velvety-smooth texture and a subtly earthy flavor, red lentil hummus is fast becoming a favorite for snackers and entertainers alike.
Table of Contents
- Why Choose Red Lentil Hummus?
- Nutritional Benefits of Red Lentils
- Ingredients: What You’ll Need
- How to Make Red Lentil Hummus
- Expert Tips, Variations, and Add-Ons
- Serving and Pairing Ideas
- Storage and Make-Ahead Tips
- Frequently Asked Questions (FAQs)
- Red Lentil Hummus Nutrition Facts
Why Choose Red Lentil Hummus?
While traditional hummus earns its reputation as a wholesome, plant-based snack, there are compelling reasons to try red lentils as the base for your dip:
- Faster cooking time: Red lentils cook much quicker than dried chickpeas, often softening in under 15 minutes with no soaking required.
- Easier on digestion: Lentils have lower amounts of oligosaccharides (the carbohydrate linked to bloating in beans), making them gentler for those new to legumes.
- Nutrition boost: Red lentils offer more iron, protein, and fiber per serving, and they’re lower in fat than chickpeas.
- Flavor versatility: Their earthier, neutral taste shines as a canvas for bold spices and extra mix-ins, like sun-dried tomatoes or fresh herbs.
- Vibrant color: The finished dip is visually striking, with a golden or orange hue that brightens any snack table.
Nutritional Benefits of Red Lentils
Red lentils are tiny but mighty, loaded with health-promoting nutrients. Here’s why they deserve the starring role in your next batch of hummus:
- Protein powerhouse: Red lentils provide 6–8 grams of protein per 1/4 cup cooked, supporting muscle repair and fullness.
- Fiber-rich: With 3–5 grams per portion, lentils help regulate digestion and keep you satisfied.
- Iron and minerals: Compared to chickpeas, red lentils pack in more iron, supporting oxygen transport and energy levels.
- Low in fat and calories: Lentils contain little fat, making them a heart-healthy addition to any diet.
- Vitamins: Lentils offer folate, vitamin A, B vitamins, and some vitamin C for immune and cellular health.
Ingredients: What You’ll Need
This red lentil hummus features classic Mediterranean flavors, with options to customize as you wish. Below is a detailed breakdown of the essentials:
Ingredient | Function | Notes/Substitutions |
---|---|---|
Red lentils | Base, creamy texture, protein | Split red lentils work best; avoid whole brown/green lentils |
Tahini | Richness, nutty flavor, creamy finish | Use good-quality tahini for best results |
Lemon zest & juice | Brightness, acidity, flavor balance | Fresh squeezed preferred |
Garlic | Savory depth, classic hummus taste | Use raw or roasted for milder flavor |
Ground cumin and coriander | Warmth, depth, traditional accent | Swap or add sumac, za’atar, paprika if desired |
Salt & pepper | Flavor enhancer | Use kosher or sea salt |
Olive oil (optional) | Silkiness, heart-healthy fats | Drizzle on top to finish |
Fresh vegetables | For dipping and serving | Cucumbers, carrots, radishes, bell peppers |
Optional: sun-dried tomatoes, smoked paprika, fresh herbs | Unique flavor twists | Mix in or use as garnish |
Detailed Ingredient List
- 1 cup dried red lentils
- 1 large clove garlic, grated
- 1/4 cup tahini
- 2 teaspoons grated lemon zest
- 3 tablespoons freshly squeezed lemon juice
- 1/2 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 2 tablespoons extra virgin olive oil (plus more for garnish)
- Fresh chopped parsley or za’atar, to serve
- Fresh vegetables, pita, or crackers, for serving
How to Make Red Lentil Hummus
This red lentil hummus is easy to prepare, making it an ideal last-minute snack or party dip. Here’s a concise step-by-step guide:
- Rinse the lentils: Rinse 1 cup dried red lentils under cold water until the water runs clear.
- Cook the lentils: Bring 2–3 cups water to a boil, add rinsed lentils, reduce to a simmer, and cook uncovered about 10–15 minutes until soft and mushy.
- Drain and reserve liquid: Drain lentils, reserving about 1/2 cup of the cooking liquid to thin the hummus if needed.
- Blend the hummus: In a food processor, combine cooked lentils, tahini, garlic, lemon zest, lemon juice, cumin, coriander, salt, and pepper. Process until very smooth, adding reserved cooking liquid a tablespoon at a time for creaminess.
- Taste and adjust: Adjust seasoning, lemon, or tahini to your preference. For lighter texture, add a couple of ice cubes and blend again—a professional chef trick!
- Serve and garnish: Spoon into a serving dish, drizzle with extra olive oil, sprinkle with paprika, parsley, or za’atar. Serve with fresh veggies, pita wedges, or as a sandwich spread.
Expert Tips, Variations, and Add-Ons
- Ice cube trick: Adding an ice cube to the food processor aerates the hummus, yielding a luxuriously fluffy consistency (also works for chickpea hummus).
- Flavor customizations: Try smoked paprika, harissa, chili flakes, or turmeric for different flavor profiles.
- Herb upgrades: Add chopped cilantro, mint, or dill for fresh, green notes.
- Sun-dried tomato blend: For Mediterranean flair, add a handful of oil-packed sun-dried tomatoes to the processor.
- Roast the garlic: Substitute roasted garlic for raw if you prefer a milder, sweeter note.
- Make it spicy: Include a pinch of cayenne or a fresh chili for extra heat.
Quick-Reference Table: Red Lentil vs. Chickpea Hummus
Attribute | Red Lentil Hummus | Chickpea Hummus |
---|---|---|
Cook Time | < 20 minutes | 1–2 hours (dried) or canned |
Protein (per 1/4 cup) | 6–8g | 5g |
Fiber | 3–5g | 2–4g |
Digestibility | Gentler (less oligosaccharides) | Can cause more bloating |
Color | Golden/Orange | Off-white |
Flavor | Earthy, neutral | Nutty, slightly sweet |
Serving and Pairing Ideas
- Veggie platter: Dip with carrots, celery, radishes, cucumbers, or jicama for a fiber-filled snack or appetizer.
- Pita and flatbreads: Tear warm pita or naan into pieces for scooping; try topped with za’atar or sumac.
- Spread for wraps and sandwiches: Use instead of mayo on veggie wraps, turkey sandwiches, or falafel pitas.
- Buddha bowls: Dollop over grain bowls or salads for extra protein and creamy texture.
- Savoury breakfast: Spread on toast, then top with roasted veggies or a soft-cooked egg.
Storage and Make-Ahead Tips
- Refrigeration: Store red lentil hummus in an airtight container in the fridge for up to 5 days. If the dip thickens, stir in a splash of water or lemon juice to loosen before serving.
- Freezing: For longer keeping, freeze in small containers for up to 3 months. Thaw in the refrigerator and stir before use.
- Entertaining tip: Make ahead up to 2 days and garnish just before serving for optimal freshness.
Frequently Asked Questions (FAQs)
Q: Can I use brown or green lentils instead?
A: Red lentils are preferred for their creamy consistency and mild flavor. Brown or green lentils may be too firm and earthy, changing the dip’s texture and taste.
Q: Is red lentil hummus gluten-free and vegan?
A: Yes, this recipe is naturally gluten-free and vegan. Double-check labels on tahini and spices to confirm no gluten cross-contamination.
Q: My hummus is too thick. How do I fix it?
A: Blend in more reserved cooking liquid, water, or lemon juice one tablespoon at a time until you reach your desired consistency—or use the ice cube trick!
Q: Can I make this recipe without a food processor?
A: A high-powered blender, such as a Vitamix, works well. For a chunkier texture, mash the ingredients by hand with a potato masher.
Q: How can I make my hummus extra smooth?
A: Blend while still slightly warm, add an ice cube, use fresh tahini, and process for at least 2–3 minutes for the smoothest result.
Red Lentil Hummus Nutrition Facts (per serving)
Nutrient | Amount (approx.) |
---|---|
Calories | 130–140 kcal |
Carbohydrates | 15g |
Protein | 6g |
Fat | 6g |
Sodium | 110mg |
Fiber | 3g |
Vitamin A | 6 IU |
Vitamin C | 2mg |
Calcium | 32mg |
Iron | 2mg |
Note: Values will vary depending on serving size and additional ingredients.
Try this easy, creamy red lentil hummus as your next go-to snack, appetizer, or meal upgrade—and discover how this humble legume can bring both vibrant color and bold nutrition to your kitchen.
References
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