swapped hummus for lentils.
This healthy Green Goddess Lentil Spread is a delicious alternative to hummus. It’s creamy, flavorful, and takes 5 minutes to make. Serve as a dip with crudite, a sandwich spread, salad garnish, however you’d like! This versatile spread is ultra nutritious and packed with plant protein.
How to Make the Best Lentil Spread:
Green Goddess Ingredients
The term “green goddess” implies a dip or spread that includes a medley of fresh herbs. For this lentil spread, you can use virtually any herbs you’d like. Here, I went simple with parsley and dill. Other delicious options would be cilantro, sage, basil, rosemary, or mint. Don’t be afraid to mix and match!
This spread is almost identical to hummus, we just swapped hummus’s key ingredient (chickpeas) for lentils. Here are all of the ingredients used in this high protein Green Goddess Lentil Spread recipe:
- Extra Virgin Olive Oil
- Fresh Herbs
- Lemon Juice
Chickpeas vs Lentils
You may be wondering, what’s wrong with chickpeas and traditional hummus?! Why do we need an alternative that tastes exactly the same??? To answer these questions:
- While chickpeas are great, it’s important to eat a variety of foods in order to achieve optimal gut health. Our gut is MEGA powerful. If it’s out of wack, we’ll see it in other areas of our health – immunity, digestion, skin, mood, sleep, etc. Around 70% of our immune cells are located in the gut, so a happy gut means a happy immune system. A happy immune system means less getting sick!
- All that to say, I love hummus and eat it nearly every week. In pursuit of optimal gut health, I like switching between chickpeas and various lentils to ensure I’m consuming a variety of foods in my diet. I know this can be confusing, I highly recommend reading the book LOVE YOUR GUT by Dr. Megan Rossi. She explains all things gut and digestion at a basic level.
- Are there any differences between chickpeas and lentils? Both chickpeas and lentils are a great source of fiber, a common deficiency in the standard American diet. In terms of macronutrients, chickpeas are higher in calories and significantly higher in fat (though good fats!) Lentils are higher in fiber and protein, and have different variations (red, yellow, green, brown, black.) Both are great foods to include in your diet!
- One thing to mention – as a vegan, it isn’t advised for lentils or beans in general to be your main source of protein. They are high FODMAP, so eating them in excess daily may lead to digestion issues like IBS or SIBO. Further emphasizing why it’s important to add variety to your diet and not eat the same foods everyday in pursuit of a healthy gut!
Confused? Here are some frequently asked questions:
1. Can I use canned lentils?
Absolutely! At the end of the day dried lentils are better for your gut, but if you don’t have time or only have access to canned lentils, that’s perfectly okay.
2. Is this recipe high protein?
Yes, lentils are a great source of plant protein. Try using this spread on a slice of toast with sliced tomatoes, or as a dip with baby carrots. These are snack ideas that are both delicious and will provide you with extra protein throughout the day.
3. Will this give me a stomach ache?
Lentils are high FODMAP, which can cause stomach aches to some if eaten in excess. Avoid eating beans and lentils in excess period – they should not be your main protein source. Having them in smaller amounts shouldn’t result in stomach aches, if it does you may have an issue with your gut lining and should seek advice from a gastroenterologist.
Green Goddess Lentil Spread
- 1 cup Green Lentils
- 3 cups Water
- 1/4 cup Tahini
- 1/4 cup Extra Virgin Olive Oil
- 3/4 cup Herbs of Choice I recommend a medley of at least 2-3 herbs. Parsley, dill, mint, basil, cilantro, etc
- 2 tbsp Lemon Juice
- 1/4 tsp Paprika
- 2 cloves Garlic
- 1/2 tsp Sea Salt
- 1/4 tsp Black Pepper
- 1/2 - 1 cup Water Start with 1/2 cup and gradually increase if needed to reach desired consistency
- First wash your lentils and cook in the water. Once done, set aside and let cool slightly.
- In a food processor, add the lentils along with the remaining ingredients. Pulse until smooth and creamy, and scrape down the sides of the food processor as necessary.
- Serve on a platter as a dip with your favorite toppings, or use as a spread in a sandwich. The spread lasts about a week in the fridge, if not a few days longer.