Cilantro Lentil Hummus: The Perfect Vegetarian Snack
Like traditional chickpea hummus, it has sesame tahini, olive oil, and garlic, and is pureed until it is nice and smooth. I drizzled oil over the top too. But, that’s where the similarities kind of stop between this hummus and regular traditional hummus. Instead of chickpeas, this hummus is made with lentils, obviously. I also added ground coriander seed and fresh cilantro. Once you make hummus with lentils, you won't want to go back. Trust me!
Lentils truly are my favorite legume. They are among the most versatile and nutritious foods available providing a significant source of protein, soluble and insoluble fiber, healthy fats, and vitamins/minerals. More specifically, lentils have the 2nd highest protein per calorie ratio, with soybeans as #1. 1/2 cup of lentils provides the same amount of protein as 1 ounce of meat and more protein than 1 large egg! They are also a great source of folic acid (important for pregnancy) and are particularly high in dietary fiber which helps you feel satisfied with steady, slow-burn energy. This also makes legumes particularly good for preventing and maintaining diabetes. High fiber content aids in digestion, promoting a healthy GI tract as well as lowering blood cholesterol levels.
Personally, I follow a plant-based lifestyle and I often rely on lentils as a good source of protein, iron, and zinc. Don't get me wrong I love meat but prefer to eat it as a side a few days a week rather than the main course. Like other plant-based foods, legumes contain no cholesterol and little fat and sodium, which make them a healthy, cost-effective substitute for meat, which has more fat and cholesterol and usually costs a lot more.
Legumes make a much healthier, more sustainable and extremely cost-effective substitute for meat, and this Cilantro Lentil Hummus is a delicious way to get your daily serving. Enjoy!
- 1½ cup Honeyville dried lentils (I used brown, but any variety would work)
- ½ lemon, juiced
- ¼ cup tahini
- 1/3 cup extra-virgin olive oil
- 2 garlic cloves, minced
- 1 tsp ground coriander seed
- 1 ¾ teaspoon salt
- ¼ teas paprika
- ¾ tsp cumin
- 4 Tbsp chopped cilantro
- 3 Tbsp water