Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
Quick cooking red lentils make this bean dip easy to do.
Diet Types: Vegan, Vegetarian
Ingredients:
  • 2 cups red lentils
  • 3 1/2 cups water or Vegetable Stock
  • 1 large onion, chopped fine
  • 3 cloves garlic, minced
  • 2 tablespoons olive oil
  • 1 teaspoon Thyme
  • 1 teaspoon salt
  • 1/2 cup minced parsley
  • 1/2 teaspoon black pepper
  • 1 teaspoon vinegar of choice
  • 1 teaspoon parsley
  • 1 teaspoon basil
  • Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Wash red lentils very quickly and just before cooking so they don't clump together and dry out, making them harder to cook. Place into a saucepan with the water or stock, bring to a boil, reduce heat to medium, and simmer, covered, for 20 minutes. In a large skillet, heat the oil. Add the garlic, onions and herbs and saute over medium heat, stirring constantly, for about 10 minutes, or until the onions and garlic are browned and fragrant. When the lentils are done, stir them thoroughly to mash, add the onion mixture and parsley. Season to taste with Sea Salt, vinegar and pepper. Spread on crackers or celery sticks.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 271
    Calories from Fat 47
     % Daily Value*
    Total Fat 5g8%
      Saturated Fat 1g4%
      Mono Fat 3g 
    Sodium 401mg17%
    Total Carbs 40g13%
      Dietary Fiber 20g81%
    Protein 18g 
    Iron43%
    Calcium6%
    Vitamin B-620%
    Vitamin C11%
    Vitamin E4%
    Vitamin A2%
    Selenium10%
    Manganese50%
    Copper30%
    Zinc17%
    Pantothenic acid12%
    Niacin9%
    Riboflavin12%
    Thiamin20%
    Folate72%
    Potassium19%
    Phosphorus30%
    Magnesium19%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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