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 Ÿ Total: 50 minutes

Ingredients:

Water Red lentils Olive oil Onion (finely chopped) Curry powder Salt Pepper Fresh coriander (chopped)

1 ½ cups ½ cup 1 Tbsp 1 whole 1-2 Tbsp Pinch ½ tsp 1 tsp

400 mL 125 mL 15 mL 1 whole 15-30mL Pinch 2 mL 5 mL

 

Directions:

1. Add water and lentils in saucepan and bring to the boil.
2. Reduce the heat and simmer for 20-30 mins until the water is completely absorbed.
3. Remove from heat and use a fork to mash the lentils.
4. Heat the olive oil in a pan and cook the onion until softened, about 5 mins.
5. Season with curry powder, salt, and pepper.
6. Add the mashed lentils; stir and cook for another 5 mins.
7. 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.
8. Leave to cool.
9. Sprinkle with freshly chopped coriander before serving.

Makes 6 servings  ( 110 g / serving) Ÿ 1 serving = ¼ cup

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Adapted from: The Vegetarian Student Cookbook

Prepared By: Jennifer Broxterman, Registered Dietitian & Joyce Ho, BScH Foods & Nutrition student
NutritionRx Ÿ Email: info@nutritonrx.ca Ÿ Phone: (519) 520-9549 Ÿ Website: www.nutritionrx.ca

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