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Lentil Hummus

40 mins 185 cals 16 servs

Appetizers & SnacksDairy-FreeDips & SaucesFinger FoodsGluten-FreeLow-CarbLow-FatLunchNut-FreeRefined Sugar-FreeSoy-FreeVeganVegetarian

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A lentil hummus recipe that makes a wonderful appetizer or snack.  It is gluten free, dairy free, and vegan!

A hand dipping a pretzel into a bowl of hummus made with a gluten-free lentil recipe.

Can you guess who’s hand that is in the picture above?  Nope, it’s not mine.  It belongs to the culprit who single-handedly devoured two batches of this hummus in only a few days!  Yup… it’s Cohl’s.  Boy can that man eat some hummus!!

So why make hummus with lentils instead of chickpeas?  I have been told that lentils are “healthier” than chickpeas, but does that argument hold true?  After doing a little research I found the following results… 

  • Lentils have ~55 calories less than Chickpeas/cup.
  • Lentils have 33% less of the fat than Chickpeas.
  • Lentils have 4mg of sodium in 1 cup while Chickpeas have ~700mg.
  • Lentils have 50% more FIBER and PROTEIN than chickpeas do.

An overhead picture of gluten-free lentil hummus inside a black bowl for a quick appetizer.

  Hmmm… looks like a no-brainer to me.  Lentils are obviously more nutritious than chickpeas on all fronts.  By no means am I encouraging you to give up your go-to chickpea hummus recipe, but instead you can add this wonderful alternative to your recipe rotation when you’re feeling in need of a little change!  My guess is that you probably won’t be able to tell the difference.  (If you are a hardcore chickpea hummus fan be sure to check out my Classic Hummus recipe here!)  Hope you enjoy!

A lentil hummus recipe in a black bowl surrounded by pretzels for an easy snack.

Lentil hummus in a bowl surrounded by pretzels for a quick appetizer.

A hand dipping a pretzel into a bowl of hummus made with a gluten-free lentil recipe.
4 from 5 votes
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Lentil Hummus

A lentil hummus recipe that makes a wonderful appetizer or snack.  It is gluten free, dairy free, and vegan!

Course Side Dish
Cuisine Mediterranean
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 16 servings
Calories 185 kcal
Author London

Ingredients

  • 2 ½ c. lentils cooked
  • 2 T. lemon juice
  • ¼ c. tahini
  • ¼ c. olive oil
  • 1 ½ t. cumin
  • 1 ¼ t. salt
  • ½ t. paprika
  • ¼ t. garlic powder
  • ¼ t. red pepper flakes
  • 2 T. water or reserved lentil liquid

Instructions

  1. To cook the lentils, place ~1 cup uncooked lentils in a pot and cover by 1-2 inches with water. Heat pot to boiling and then reduce to simmer. Simmer for 30 minutes, or until lentils are tender.
  2. In the bowl of a food processor combine lemon juice and tahini. Process for 30 seconds. Add in olive oil and process for another 30 seconds.
  3. Add remaining ingredients and half of the 2 ½ c. of cooked lentils. Process for 1 minute.
  4. Add remaining lentils and 2 T. water or reserved liquid from cooking lentils. Process for 1-2 minutes or until hummus is completely smooth.
  5. Serve with chips or pretzels and enjoy!

Nutrition Facts
Lentil Hummus
Amount Per Serving
Calories 185 Calories from Fat 54
% Daily Value*
Fat 6g9%
Sodium 3mg0%
Potassium 370mg11%
Carbohydrates 23g8%
Fiber 11g46%
Protein 10g20%
Vitamin A 35IU1%
Vitamin C 1.8mg2%
Calcium 26mg3%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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Comments

  3. Barbara Alfeo says

    I absolutely love your recipe! I am writing vegetarian recipe round ups on my blog in 2018 (to encourage people to try meatless monday- everyone has to start somewhere) and would love to feature you. You can check out my blog (for beginner environmentalists) at sunshineguerrilla.com. Is it alright if I share this link to your recipe?

    Reply

    • London says

      Hi Barbara! I love that you are doing this!! You have my full permission to share a link to the recipe as long as the full recipe is not included on your blog. Thanks so much for asking!

      Reply

  6. Rachel says

    What is the actual serving size? The nutritional facts show all the info per serving but doesn’t actually give serving size.

    Thanks!!
    Rachel

    Reply

  8. Heather says

    Thank you so much for this recipe! This is beyond easy. I only have a low-power blender, no food processor, which makes whipping up dips a little difficult; but the blender can easily handle lentils! I used French green lentils, which made it a bit darker than your version, but it was still absolutely delicious. I made this a few nights ago, and it is already gone between my boyfriend and me!

    Reply

    • London says

      What a great idea to put it in a blender, Heather!! So happy it worked for you. I will have to try it out with French green lentils — the color sounds gorgeous. So happy you enjoyed it 🙂

      Reply

    • London says

      Yay for lentils!! I honestly have not had hummus last longer than a few days thanks to my hubby’s ravenous appetite. I would say you would be safe for up to 4-5 days.

      Reply
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