Can you ever really have too many dips in your life? I think not.
Care for one more? I hope so, because I have the simplest, most flavorful Mediterranean-inspired dip loaded with healthy ingredients + protein. It’s the perfect appetizer or snack and can even be converted into a meal.
No, I’m not joking. Let’s get to it.
This recipe was born out of my intense love for all things Mediterranean, as well as my lack of lentil recipes on the blog! Up until now, the only other dishes with lentils are my Kale, Lentil & Roasted Beet Salad, Simple Vegan Stuffing, and 1-Hour Vegan Shepherd’s Pie. Swoon.
Lentils are the unsung hero of plant-based cooking. Besides containing 9 grams protein per 1/2 cup cooked, they’re also high in fiber, B vitamins, iron, and folate, among other benefits. Plus, they cook in less than 30 minutes and take on virtually any flavor you’re craving.
All in all, this dip requires about 30 minutes and only 10 ingredients! Plus, it’s vegan, gluten-free, and perfect with pita chips or vegetables (to keep it gluten free). If you’re a sucker for kalamata olives like me, throw a few on for garnish – it won’t disappoint.
I hope you all love this dip! It’s:
This would make a lovely appetizer dip when hosting guests or to take along to parties, as it’s portable and delicious at room temperature for hours.
It would also be a nice high protein snack to have around during the week. Or, to make it more substantial, throw it on top of a baked sweet potato or salad for a quick + easy plant-based meal.
If you give this recipe a try, let us know! Leave a comment, rate it (once you’ve tried it), and don’t forget to tag a picture #minimalistbaker on Instagram so we can see. Cheers, friends!
Mediterranean Lentil Dip
- 1 cup (192 g) dry green lentils, well rinsed, pebbles/debris removed
- 2 cups (480 ml) water
- Sea salt and black pepper to taste (~1/4 tsp each)
- 1 tsp maple syrup
- 1 tsp lemon juice
- 2 tsp olive oil
SHALLOT + GARLIC
- 1 Tbsp (15 ml) olive oil
- 2 shallots, thinly sliced (~40 g)
- 2 large cloves garlic, minced (1.5 Tbsp, 9 g)
- 1/3 cup (80 g) hummus (DIY or store-bought)
- 3 Tbsp (45 g) tahini
- 3 Tbsp (~10 g) fresh dill, chopped (or 2 tsp dried)
- 1/2 tsp maple syrup
- 2 Tbsp (30 ml) lemon juice (~1 lemon)
- Water to thin
FOR SERVING / GARNISH optional
- Fresh chopped parsley
- Pita chips* or crackers
- Chopped kalamata olives
- Baked sweet potato
Add lentils and water to a saucepan and bring to a rolling boil over medium high heat. Then reduce heat to medium/medium-low, or until a mild simmer is achieved.
Cook for 20-30 minutes, or until most liquid is absorbed and the lentils are tender and not mushy, or 'al dente.' (Mine only took about 18 minutes.)
Strain to remove any remaining water, then return lentils to saucepan off heat. Season with salt and pepper, maple syrup, lemon juice, and olive oil. Stir to coat. Sample and adjust seasonings as needed. You want them to be flavorful on their own, and not bland, so don't be shy.
While lentils are cooking, heat a skillet over medium heat. Once hot, add olive oil and shallots and stir. Cook for 2-3 minutes, or until slightly softened. Then add garlic and cook for 1-2 minutes more, or until just lightly golden brown. Remove from heat but leave in skillet.
To prepare sauce, add hummus, tahini, dill, maple syrup, and lemon juice to a mixing bowl and whisk to combine. Then thin with hot water until slightly thick but pourable (see photo). Taste and adjust seasonings as needed.
Add cooked, seasoned lentils to the skillet with the garlic and shallot. Add sauce and stir to combine.
Serve immediately, garnished with fresh parsley or dill, pita chips or crackers, or vegetables (optional). Best when fresh, though leftovers keep stored in the refrigerator for 2-3 days.
While this makes a great appetizer or snack dip, it would also be delicious over a baked sweet potato or salad for more of a meal.
*To make your own pita chips, slice 2-3 pieces of pita into triangles and brush or spray both sides with grapeseed or coconut oil. Lightly season with sea salt and garlic powder and toss. Then arrange on a baking sheet in a single layer and toast on each side for 3-5 minutes in a 400 degree F (204 C) oven (or until golden brown and firm to the touch). This can be done while the lentils are cooking to save time!
*For more tips on cooking lentils, see this helpful article from The Kitchn.
*Nutrition information is a rough estimate for 1 of 6 (1/3 cup) servings without any additional toppings or sides.
Nutrition Per Serving (1 of 6)
- Calories: 222
- Fat: 9.2g
- Saturated fat: 1.3g
- Sodium: 160mg
- Carbohydrates: 25.9g
- Fiber: 11.6g
- Sugar: 1.9g
- Protein: 10.9g