Diabetes-Friendly Recipes
Mediterranean-Style Lentil Dip
Creamy, Mediterranean-inspired lentil dip with sautéed garlic and shallots. A protein-packed dip for homemade veggie chips or your favorite crackers.
Ingredients
- 1 cup dry lentils, well rinsed, pebbles and debris removed
- 3 cups water
- ¼ tsp kosher salt
- ¼ tsp freshly ground black pepper
- 1 Tbs maple syrup
- 2 Tbs lemon juice
- 1 Tbs tahini
- 1/3 cup kalamata olives, roughly chopped
- 1 Tbs olive oil
- 2 shallots, thinly sliced, about 0.5 cup
- 2 large cloves of garlic, minced
- 4 Tbs fresh, chopped parsley
Directions
- Combine lentils and water in a saucepan and bring to a boil over high heat. Then reduce heat to a simmer over medium-low heat.
- Cook for 20 minutes, or until most of the liquid is absorbed and the lentils are tender, but not mushy.
- While lentils are cooking, prep the other ingredients. Mix together the salt, black pepper, maple syrup, lemon juice, tahini and Kalamata olives in a bowl and prep the shallots and garlic.
- Heat a medium skillet over medium heat. Once hot, add olive oil and shallots. Cook for 3 minutes, stirring to prevent burning; then add garlic and cook for 2 minutes more. Move the skillet off the heat.
- When lentils are done, strain to remove any remaining liquid. Set aside. Add 1/2 cup of the cooked lentils to a blender or food processor with 1/2 cup of the cooking liquid. Discard remainder of cooking liquid. Blend until liquefied.
- Add lentils to the skillet with the shallots and garlic. Add the Kalamata mix and the pureed lentils. Return the skillet to medium-low heat and stir to heat through.
- Serve immediately, mixing in chopped parsley and reserved leaves for garnish. Best when fresh, though leftovers keep stored in the refrigerator for 2-3 days.
Nutrition Information
Per Serving(1/3 cup): Calories 177kcal; Protein 9g; Total Fat 4g; Cholesterol 0mg; Carbs 27g; Fiber 4g; Sodium 110mg.
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