Friday, April 27, 2018

Cilantro Lentil Hummus: The Perfect Vegetarian Snack

Cilantro Lentil Hummus: The Perfect Vegetarian Snack

This Cilantro Lentil Hummus is made with lemon, coriander, cumin, and fresh cilantro adding the perfect Hispanic flare. It makes a delicious snack to take to work or school and would be a great healthy recipe to make for a Super Bowl party or potluck. 



Like traditional chickpea hummus, it has sesame tahini, olive oil, and garlic, and is pureed until it is nice and smooth. I drizzled oil over the top too. But, that’s where the similarities kind of stop between this hummus and regular traditional hummus. Instead of chickpeas, this hummus is made with lentils, obviously. I also added ground coriander seed and fresh cilantro. Once you make hummus with lentils, you won't want to go back.  Trust me! 



Lentils truly are my favorite legume. They are among the most versatile and nutritious foods available providing a significant source of protein, soluble and insoluble fiber, healthy fats, and vitamins/minerals. More specifically, lentils have the 2nd highest protein per calorie ratio, with soybeans as #1.  1/2 cup of lentils provides the same amount of protein as 1 ounce of meat and more protein than 1 large egg! They are also a great source of folic acid (important for pregnancy) and are particularly high in dietary fiber which helps you feel satisfied with steady, slow-burn energy. This also makes legumes particularly good for preventing and maintaining diabetes. High fiber content aids in digestion, promoting a healthy GI tract as well as lowering blood cholesterol levels.

 Personally, I follow a plant-based lifestyle and I often rely on lentils as a good source of protein, iron, and zinc. Don't get me wrong I love meat but prefer to eat it as a side a few days a week rather than the main course.  Like other plant-based foods, legumes contain no cholesterol and little fat and sodium, which make them a healthy, cost-effective substitute for meat which has more fat and cholesterol and usually costs a lot more.



Legumes make a much healthier, more sustainable and extremely cost-effective substitute for meat, and this Cilantro Lentil Hummus is a delicious way to get your daily serving. Enjoy! 



Cilantro Lentil Hummus | Vegan

Yield: 3 cups

Ingredients
  • 1½ cup Honeyville dried lentils (I used brown, but any variety would work)
  • ½ lemon, juiced
  • ¼ cup tahini
  • 1/3 cup extra-virgin olive oil
  • 2 garlic cloves, minced
  • 1 tsp ground coriander seed
  • 1 ¾ teaspoon salt
  • ¼ teas paprika
  • ¾ tsp cumin
  • 4 Tbsp chopped cilantro
  • 3 Tbsp water 
Serve With:
·       Vegetables
·       Naan bread
·       Pita chips
·       Tortilla chips
Instructions
1.      To cook the lentils, place uncooked lentils in a pot with 4 cups of water.  Heat pot to boiling, then reduce to simmer for 20-25 minutes, or until lentils are tender.
2.      In a blender/food processor, combine lemon juice, tahini, and garlic.  Add in olive oil and process until emulsified.
3.      Add remaining ingredients and mix until smooth. Scrape sides, add cilantro and process to combine. Serve drizzled with additional oil if desired. Serve with vegetables, naan bread, pita chips, or tortilla chips.  Enjoy! 



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Hi, I’m Marisa Christensen! A certified personal trainer and soon-to-be Registered Dietitian Nutritionist (RDN). I’m a lover of health, wellness, travel, and happiness sharing my tips and tricks for a balanced lifestyle, and affordable travels. I provide nutrition and fitness services while inspiring you to eat happily, and live fully. 


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