Red-Lentil Hummus

Vegetarian
Gluten Free
Health score
30%
Red-Lentil Hummus
30 min.
5
421kcal

Suggestions

Ingredients

  • 0.3 teaspoon coriander 
  • 0.5  garlic clove smashed
  • servings greek yogurt 
  • 0.5  juice of lemon 
  • tablespoon olive oil extra-virgin for drizzling
  • tablespoons olive oil 
  • 1.5 tablespoons parsley minced
  • cup lentils red rinsed
  • teaspoon red-wine vinegar 
  • 0.5 teaspoon sea salt plus more for finishing
  • pinch paprika sweet
  • 0.3 cup tahini 

Equipment

  • food processor
  • bowl
  • pot

Directions

  1. Place lentils in a 2-quart pot; cover with 2 cups water. Boil, then reduce heat and simmer until tender (about 20 minutes).
  2. Combine lentils, salt, tahini, garlic, olive oil, lemon juice, vinegar, and coriander in a food processor and blend until smooth.
  3. To serve: Spoon hummus into a shallow bowl.
  4. Drizzle with olive oil.
  5. Sprinkle with paprika and parsley. Top with Greek yogurt if desired.

Nutrition Facts

Calories421kcal
Protein30.2%
Fat39.68%
Carbs30.12%

Properties

Glycemic Index
26.72
Glycemic Load
2.66
Inflammation Score
-7
Nutrition Score
23.232174064802%

Flavonoids

Catechin
0.13mg
Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Apigenin
2.6mg
Luteolin
0.03mg
Kaempferol
0.02mg
Myricetin
0.18mg
Quercetin
0.02mg
Gallocatechin
0.05mg

Nutrients percent of daily need

Calories:421.42kcal
21.07%
Fat:18.73g
28.81%
Saturated Fat:2.72g
16.97%
Carbohydrates:31.98g
10.66%
Net Carbohydrates:20.31g
7.39%
Sugar:7.38g
8.2%
Cholesterol:10mg
3.33%
Sodium:312.1mg
13.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.07g
64.14%
Phosphorus:531.27mg
53.13%
Folate:200.73µg
50.18%
Fiber:11.67g
46.68%
Vitamin B2:0.66mg
38.63%
Selenium:26.98µg
38.54%
Vitamin B1:0.55mg
36.81%
Vitamin K:28.4µg
27.05%
Calcium:262.24mg
26.22%
Manganese:0.51mg
25.42%
Vitamin B12:1.4µg
23.33%
Zinc:3.36mg
22.42%
Copper:0.42mg
20.95%
Potassium:696.96mg
19.91%
Iron:3.58mg
19.88%
Magnesium:78.58mg
19.64%
Vitamin B6:0.35mg
17.54%
Vitamin B5:1.45mg
14.48%
Vitamin E:1.88mg
12.54%
Vitamin B3:2.08mg
10.39%
Vitamin C:4.95mg
6%
Vitamin A:230.22IU
4.6%
Source:My Recipes