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Spicy Red Lentil Dip

by Berkeley Wellness  

Red lentils (which are small, hulled lentils) cook much more quickly than brown or green lentils and lose their shape more readily. That makes red lentils perfect for this dip—once cooked they’re already halfway to being a puree. Carrot juice and an apple lend a slightly sweet note, enhancing the flavors of the curry powder. If you don’t have carrot juice, you could use tomato juice, tomato-vegetable juice or broth.

Makes 3 cups


2 cups water

1 cup red lentils

1 tablespoon vegetable oil, such as olive or canola oil

1 Granny Smith apple, unpeeled and thinly sliced

1 small onion, halved and sliced

2 cloves garlic, minced

1 tablespoon curry powder

⅓ cup carrot juice

¾ teaspoon salt


1. In a medium saucepan, bring the water to a boil over high heat. Add the lentils, reduce the heat to medium and cook until the lentils are very tender, about 10 minutes. Drain any liquid remaining in the pan. Transfer the lentils to a food processor.

2. Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the apple, onion, garlic and curry powder, and cook, stirring occasionally, until the onion is tender, about 10 minutes.

3. Add the sautéed apple-onion mixture to the lentils in the food processor. Add the carrot juice and salt, and process to a smooth puree. Serve at room temperature or chilled.

Nutrition per ⅓ cup: 104 calories, 2.1g total fat (0.3g saturated), 0mg cholesterol, 3g dietary fiber, 17g carbohydrate, 6g protein, 199mg sodium.

Good source of: folate, thiamin.

From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.