Healthy Recipes
Authored By:  Catherine A. Brorby, Author of Making the Most of Your Food Allergies
A tasty spread for crackers or bread.
Diet Types: Dairy Free, Gluten Free, Vegan, Vegetarian, Wheat Free
Ingredients:
  • 2-3 tablespoons olive oil
  • 1/2 cup chopped onion
  • 1 small carrot, shredded
  • 1 cup lentils, well rinsed
  • 1 bay leaf
  • 1/4 teaspoon Thyme
  • 1/2 teaspoon Sea Salt, or to taste
  • Serves: 6
    Cooking Time: 30 minutes - one hour
    Instructions:
    In an 8" saute or frying pan, heat 2 tablespoons of the oil and saute the vegetables, bay leaf and Thyme over med-low until the vegetables are very soft and lightly browned. Add more oil if needed to keep them from sticking. Add the lentils and cover with water about an inch over the top of the lentils. Simmer uncovered until water is completely absorbed and lentils are very soft, about 30-40 minutes. Add more water if necessary. Discard bay leaf. Transfer lentil mixture to a food processor. Add salt and puree until smooth. Refregerate. Serve on crackers. You can also use a blender, but it will not be as smooth. Do it in smaller batches rather than all at once. This recipe is free of wheat, gluten, soy, dairy, yeast, corn, and egg.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 167
    Calories from Fat 54
     % Daily Value*
    Total Fat 6g9%
      Saturated Fat 1g4%
      Mono Fat 4g 
    Sodium 200mg8%
    Total Carbs 20g7%
      Dietary Fiber 10g41%
    Protein 9g 
    Iron21%
    Calcium2%
    Vitamin B-610%
    Vitamin C4%
    Vitamin E4%
    Vitamin A24%
    Selenium5%
    Manganese25%
    Copper15%
    Zinc8%
    Pantothenic acid6%
    Niacin4%
    Riboflavin6%
    Thiamin13%
    Folate36%
    Potassium10%
    Phosphorus15%
    Magnesium9%
    * 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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