Red Lentil-Beet Hummus
Active time: 15 minutes | Total time: 45 minutes
Hummus has become incredibly popular, leading to a wide array of creative variations available on store shelves. This unique take on the classic Middle Eastern dip swaps out traditional chickpeas for cooked red lentils and vibrant red beets, creating a nutrient-packed, vegetable-forward spread. The striking red color of this dip makes it perfect for social media sharing—just pair it with an attractive serving dish for maximum visual appeal!
RD tip: Incorporating lentils into this recipe transforms it into a satisfying snack loaded with dietary fiber, which supports cardiovascular wellness and promotes a healthy digestive system. Additionally, if you’re facing a busy schedule and anticipate a gap before your next meal, this dip provides lasting fullness to help you stay energized and satisfied.
Red Lentil-Beet Hummus
Ingredients
- 1/2 cup (96g) red lentils
- 1 cup (135g) red beets, cubed
- 4 cloves garlic, chopped
- 4 tbsp (60g) tahini
- 1/2 tsp salt
- 2 tbsp lemon juice
- 2 medium jicama, peeled and sliced
Directions
Begin by combining the red lentils with 3 cups (700ml) of water in a small pot. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer for 15 to 20 minutes. The lentils should become very tender and begin to break down slightly, but avoid overcooking them to the point of complete mushiness. Drain them carefully using a fine wire mesh strainer, without rinsing.
While the lentils are simmering, prepare a steamer and cook the cubed beets for about 15 minutes, until they are fork-tender when tested with a paring knife. Once steamed, transfer the beets to the bowl of a food processor.
Add the cooked lentils and chopped garlic to the food processor with the beets. Pulse and process until everything forms a smooth puree, stopping to scrape down the sides of the bowl as necessary for even consistency. Incorporate the tahini and salt, then continue processing until fully blended. Finally, add the lemon juice, scrape the sides again, and process briefly to combine. Transfer the finished hummus to a serving bowl or storage container.
For the dippers, peel the jicama and slice it into thin rounds. Stack the rounds and cut them into wedge shapes resembling tortilla chips. Serve the hummus chilled alongside the jicama wedges for dipping.
Serves: 6 | Serving Size: 1/4 cup hummus plus 1/3 of a jicama
Nutrition (per serving): Calories: 224; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 228mg; Carbohydrate: 34g; Dietary Fiber: 14g; Sugar: 6g; Protein: 8g
Nutrition Bonus: Calcium: 5.3%, Iron: 19%, Potassium: 564%, Vitamin C: 80.6%
