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Red Lentil Hummus

SAVE ✓ SAVED ADD TO MEAL PLAN PRINT

While testing new hummus recipes in the Dr. Yum Project Kitchen, we've tried out some alternatives to the classic chickpea base. This recipe instead uses roasted carrots, lentils, and a Mediterranean spice profile that combine to create a great dip!

Ingredients

Food
Amt
Units
Prep
Notes
6 carrots, peeled and chopped into 1 inch pieces
carrots
6
peeled and chopped into 1 inch pieces
4 tablespoons olive oil, divided
olive oil
4
tablespoons
divided
1 teaspoon curry powder
curry powder
1
teaspoon
1 teaspoon salt, divided
salt
1
teaspoon
divided
1 teaspoon black pepper, divided
black pepper
1
teaspoon
divided
4 cloves garlic
garlic
4
cloves
2 cups water
water
2
cups
½ cup dry red lentils, thoroughly rinsed
dry red lentils
½
cup
thoroughly rinsed
2 tablespoons tahini (omit or substitute with sunflower seed butter for sesame allergy)
tahini
2
tablespoons
omit or substitute with sunflower seed butter for sesame allergy
2 tablespoons fresh lemon juice
fresh lemon juice
2
tablespoons
1 teaspoon ground coriander
ground coriander
1
teaspoon
⅛ teaspoon cayenne pepper
cayenne pepper
teaspoon
optional: chopped fresh parsley

Method

Preheat oven to 400 degrees. Add carrots to baking tray, drizzle with 1 tablespoon olive oil, and sprinkle with curry powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Toss to coat all carrots and spread carrots on baking sheet in an even layer. Wrap garlic cloves in a sheet of aluminum foil, creating a loose foil pack, and place on baking sheet with the carrots. Roast in the oven for 45 minutes, or until carrots are fork-tender and golden brown, tossing about halfway through. While the carrots and garlic are roasting, bring water and lentils to a boil in a medium saucepan. Reduce heat and simmer uncovered for 10 to 15 minutes, or until tender, stirring occasionally. Strain off excess water and reserve. Add roasted carrots, 3 tablespoons of olive oil, and cooked lentils to a food processor. Remove roasted garlic from foil and add. Then add tahini, lemon juice, coriander, 1/2 teaspoon salt, cumin, cayenne pepper, and 1/2 teaspoon black pepper. Process for 1 to 2 minutes or until mostly smooth, stopping to scrape down the sides as needed. If dip is too thick, use reserved cooking liquid to thin until you reach desired consistency. Spoon the dip into a bowl and serve with optional fresh parsley and your choice of dippers.

Babyfood Option:

Hummus is a nice flavorful smooth food for babies to try. Talk to your doctor in case there is a family history of food allergies, especially sesame or chickpeas. Babies many enjoy dipping a large chunk of veggie into the hummus and licking it off. Always supervise that baby does not bite off a chunk of the veggie and is just getting the flavor from licking. Avoid too much raw garlic and cayenne pepper for babies as this can taste a bit "spicy."

Prep time
15 min
Cook time
45 min
Yields/Serves:
8
Nutrition Information

Yum Ratings

😫😟😐😀😍 “I like the smokiness of it!” —Trina, a grown up
😫😟😐😀😍 “It has a savory flavor and crunch.” —Heidi, a grown up