Due to their stellar nutrition profile, hearty texture, and unique flavor, I am a die-hard fan of lentils.
Though they are often prominent in soups and casseroles, they also go well as a dip for crudité or heart whole grain crackers.
This lentil paté is especially wonderful served warm in the winter months.
YIELDS: 8 servings
INGREDIENTS:
2 tablespoons olive oil
1/2 cup white or yellow onion, chopped
2 medium garlic cloves, diced
1 small carrot, peeled and shredded
1/3 cup red pepper, chopped
1 cup dry lentils, rinsed (I think red lentils look nicer for dips, but feel free to use brown)
1 1/2 cups water
1/2 teaspoon sea salt
1/2 teaspoon paprika
3/4 teaspoon cumin
Pepper, to taste
1/4 cup fresh lemon juice
INSTRUCTIONS:
Heat olive oil in pot over medium heat. Add onion, garlic, carrot, and red pepper.
Cook the vegetables until soft, stirring frequently.
Add lentils and water. Bring contents to a boil.
Lower heat to a low simmer and cook until no more water remains in pot.
Add salt and spices. Stir until well-combined and cook, still over simmer, for two minutes.
Pour contents into food processor, add lemon juice, and puree until smooth.
Feel free to add more spices after pureeing, if you deem it necessary.
NUTRITION INFORMATION (per serving):
123 calories
0.8 grams saturated fat
150 milligrams sodium
8 grams fiber
6 grams protein
Excellent Source of: B vitamins, copper, magnesium, manganese, monounsaturated fats, pantothenic acid, potassium, vitamin A, vitamin C
Good Source of: Iron, phosphorus, zinc
Though they are often prominent in soups and casseroles, they also go well as a dip for crudité or heart whole grain crackers.
This lentil paté is especially wonderful served warm in the winter months.
YIELDS: 8 servings
INGREDIENTS:
2 tablespoons olive oil
1/2 cup white or yellow onion, chopped
2 medium garlic cloves, diced
1 small carrot, peeled and shredded
1/3 cup red pepper, chopped
1 cup dry lentils, rinsed (I think red lentils look nicer for dips, but feel free to use brown)
1 1/2 cups water
1/2 teaspoon sea salt
1/2 teaspoon paprika
3/4 teaspoon cumin
Pepper, to taste
1/4 cup fresh lemon juice
INSTRUCTIONS:
Heat olive oil in pot over medium heat. Add onion, garlic, carrot, and red pepper.
Cook the vegetables until soft, stirring frequently.
Add lentils and water. Bring contents to a boil.
Lower heat to a low simmer and cook until no more water remains in pot.
Add salt and spices. Stir until well-combined and cook, still over simmer, for two minutes.
Pour contents into food processor, add lemon juice, and puree until smooth.
Feel free to add more spices after pureeing, if you deem it necessary.
NUTRITION INFORMATION (per serving):
123 calories
0.8 grams saturated fat
150 milligrams sodium
8 grams fiber
6 grams protein
Excellent Source of: B vitamins, copper, magnesium, manganese, monounsaturated fats, pantothenic acid, potassium, vitamin A, vitamin C
Good Source of: Iron, phosphorus, zinc