3 cups low sodium chicken broth
1 cup green lentils (6 oz.)
1 bay leaf
2-3 garlic cloves, coarsely chopped
juice of 1 lemon
¼ teaspoon cumin
¼ teaspoon cayenne pepper
¼ cup green peanut oil, plus 2 teaspoons for drizzling
pinch of paprika, for sprinkling
Created by Caroline Bearden, MS, RD, LD
Few days go by that I’m not eating hummus in some form or fashion. Whether as part of a snack or a meal, it’s both a nourishing and tasty topping or dip that I feel good about eating. Traditionally, it’s made with chickpeas, but these days, hummus is made with all sorts of ingredients from pumpkin to black beans. Lentils are part of the pulse family and are loaded with nutrients like fiber and protein. So, I chose green lentils as co-stars with green peanut oil. Serve as a dip with pita and veggies, or spread it on your sandwich or wrap at lunch.
Put the broth, lentils and bay leaf in a medium soup pot, and bring to a boil then cover and simmer over low heat until the lentils are tender, about 45 minutes. Drain the lentils, remove the bay leaf, and put them in a food processor or blender. Add the garlic, lemon juice, cumin, salt and cayenne pepper, then begin to blend while adding the peanut oil in a steady stream.
Use a rubber spatula to scrape the hummus into a bowl and fold in the parsley. Garnish the hummus with paprika and drizzle with oil.
Nutrition information per serving:
Calories from Fat: 25
Trans fats: 0g