22 April 2025

Red Lentil Hummus

This Red Lentil Hummus is a delicious twist on classic dip you absolutely need to try! In this recipe, you’ll find everything you love about the traditional hummus—creamy texture, rich flavor, and versatility— but with a nourishing upgrade thanks to hearty red lentils. It’s not only easy to make, but it’s also packed with protein and fiber, making it ideal for anyone following a vegetarian or plant-based diet. Spread it on sandwiches or wraps, serve it with crackers or fresh veggies for a healthy snack, or add a spoonful to bowls and salads. This is the perfect crowd-pleaser for gatherings, lunches, or your weekly meal prep lineup.

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Hummus has become a must-have and there are so many versions that it’s impossible not to find one you like. It’s very common to find it at the supermarket but homemade it’s tastier and healthier. It contains few fresh ingredients and it will literally take you just two minutes to make it, so you have no excuses anymore. The origins of hummus lie in Lebanon, Syria and Palestine, where chickpeas and sesame seeds are common ingredients. Historians trace their use back over 5,000 years ago, suggesting that dishes made with mashed legumes and tahini paste already existed. Despite this, there’s still debate over which country truly invented hummus.

The base of this Red Lentil Hummus is essentially the same as the classic dip, but it’s enriched with hearty red lentils. This legume is widely used in South Asian, Middle Eastern, and North African cooking, especially in dishes like dals, soups, and stews. Red lentils are an excellent source of plant-based protein—just one cup provides about 18 grams—helping to keep you full for longer. Unlike other legumes, red lentils cook quickly—usually in 15 to 20 minutes—and don’t require soaking. Their soft texture after cooking makes them perfect for dips, soups, and purees.

To preserve its freshness, I recommend storing this Red Lentil Hummus in an airtight container to prevent it from absorbing other fridge odors. It will keep in the refrigerator for up to 5–6 days. Before serving, give it a good stir, as it may thicken or separate slightly over time. Freezing is also an option—just portion it into small containers or freezer-safe bags. It will keep well in the freezer for up to 3 months.

Ingredients for red lentil dip

Red lentils: they’re packed with plant-based protein, fiber, iron, and essential minerals, making the Red Lentil Hummus even more nourishing. Additionally, red lentils are naturally gluten-free, making the dish suitable for all types of diets. Red lentils are also affordable, easy to store, and quick to prepare, making them perfect for everyday cooking.

Tahini: this paste made from sesame seeds gives hummus a silky texture, helping to emulsify the ingredients and making the dip spreadable. Tahini is a good source of healthy fats, protein, and minerals like calcium, iron and magnesium. This paste balances the other components, adding a nutty flavor and making the hummus even richer.

Cumin: this spice is typical of the Middle Eastern and South Asian gastronomies, also known for its digestive benefits. It reduces bloating and makes the hummus easier on the stomach. Cumin contains natural antioxidants, which help fight free radicals and protect the body from oxidative stress.

Lemon juice: it provides a tangy and refreshing note that cuts through the richness of the tahini and olive oil. Lemon juice helps make the hummus smoother, making it easier to blend and giving the dip a more velvety texture. Additionally, the vitamin C boosts the immune system and adds an extra nutritional benefit to the Red Lentil Hummus.

Find the complete recipe with measurements below.

How to prepare red lentil hummus

Cook the red lentils in a pot with water over medium heat, until they have completely absorbed the liquid.

Add the cooked lentils to a food processor with tahini paste, lemon juice, cumin, olive oil, chopped shallot, salt, and black pepper. Blend until smooth and homogenous.

Serve the hummus with sesame seeds and a sprinkle of ground paprika. Enjoy with bread or carrot sticks.

My tips for creamy plant-based dip

Let the cooked red lentils cool for 5-10 minutes before blending with the other ingredients. This will prevent overheating the blender and helping the flavors meld better.
Few tablespoons of cold water while blending help whip the hummus and give it a fluffy and airy texture.

Serve the Red Lentil Hummus on a plate, topped with a drizzle of olive oil, a sprinkle of sesame seeds, and a dash of smoked paprika.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!