
By cookingforpeanuts.com
High-Protein Bean Lentil Dip
6 steps
Prep:10minCook:15min
30-gram protein Bean Lentil Dip combining creamy beans and lentils with bold flavors. Made with nutrient-dense greens. Meal-prep friendly.
Updated at: Sun, 27 Jul 2025 00:27:28 GMT
Nutrition balance score
Great
Glycemic Index
35
Low
Glycemic Load
20
High
Nutrition per serving
Calories418.2 kcal (21%)
Total Fat20.9 g (30%)
Carbs40.9 g (16%)
Sugars1.8 g (2%)
Protein23 g (46%)
Sodium235.3 mg (12%)
Fiber10.8 g (39%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings

½ cupred lentils

1.5 poundscarrots
chopped into about 2-inch pieces, optional

1 ½ cupskale
chopped, or leafy greens

1 teaspooncurry powder
plus more for the carrots

salt
to taste

1 ½ cupswhite beans
cooked, or 1 15 ounce can, rinsed and drained

½ cuphemp hearts
or sunflowers seeds

1 teaspoondried marjoram
or oregano

1 teaspoonmustard powder

½ teaspooncayenne

2cloves garlic

3 tablespoonsnutritional yeast
optional

⅓ cuptahini
or unsweetened nondairy yogurt

2 tablepsoonscapers
preferably reduced sodium, rinsed, optional

¼ cupfresh lemon juice
or to taste

⅓ cupwater
ice
Instructions
Step 1
Cook the lentils: Transfer the lentils to a small saucepan with water to cover by about 2 inches high. Bring the water to a simmer and cook for about 15 minutes, or until cooked, but not mushy. Drain well.
Step 2
Preheat the oven to 375ºF.
Step 3
Cook the carrots and kale (optional): Meanwhile, transfer the chopped carrots to a steamer basket. Steam them over about ½ inch water for 15 minutes. Add the chopped kale. Steam for about 5 minutes more until the carrots can be pierced with a knife. Transfer the carrots to a large baking sheet. Toss them with a dash of curry powder and salt to taste. Bake the carrots forabout 20 minutes, or until tender.
Step 4
Steam the kale (optional): If omitting the carrots, transfer the kale to a small saucepan with 1 tablespoon water. Cover and cook over low heat for about 3 minutes, or until the kale is lightly steamed. Or skip this step and add raw kale leaves to the dip when blending.
Step 5
Make the dip: Transfer the steamed kale, and cooked lentils, to the canister of a food processor. Add the curry powder, white beans, hemp hearts, marjoram, mustard powder, cayenne, garlic, nutrition yeast, tahini, capers, 2 tablespoons lemon juice, and water. Blend until smooth. Add more lemon juice and salt to taste. Add about 2 ice cubes and blend for a fluffier dip.
Step 6
For serving: Spread the dip onto a plate. Top with roasted carrots.
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