A homemade dip spiced with curry powder adds extra flavour to this rich and filling lentil dip. Choosing legumes instead of meat helps reduce saturated fat intake but they are also economical too. This dip is a great source of fibre, iron, and protein. An easy alternative to hummus, serve with toasted pita bread or vegetable crudités.
Prep: 5 minutes Total: 50 minutes
Onion (finely chopped)
Fresh coriander (chopped)
|1 ½ cups
- Add water and lentils in saucepan and bring to the boil.
- Reduce the heat and simmer for 20-30 mins until the water is completely absorbed.
- Remove from heat and use a fork to mash the lentils.
- Heat the olive oil in a pan and cook the onion until softened, about 5 mins.
- Season with curry powder, salt, and pepper.
- Add the mashed lentils; stir and cook for another 5 mins.
- Remove from heat. If dip is too thick, add a few teaspoons of water or leave mixture as is, if a chunky dip is desired.
- Leave to cool.
- Sprinkle with freshly chopped coriander before serving.
Makes 6 servings ( 110 g / serving) 1 serving = ¼ cup
Adapted from: The Vegetarian Student Cookbook
Prepared By: Jennifer Broxterman, Registered Dietitian & Joyce Ho, BScH Foods & Nutrition student
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