Yield: 15 Servings | Serving Size: 2 Tablespoons

An image on lentil hummus on a black plate with carrot sticks, bell pepper slices, and cut jicama.

Adapted from Lentils: Gems in the Treasure State.

Cost/Serving: $0.22

Ingredients:

1 cup red or golden lentils 

1 cup garbanzo beans (chickpeas) cooked or 1 cup canned, drained, and rinsed

1/4 cup nonfat plain yogurt 

1 1/2 Tablespoons lemon juice

1 clove garlic, crushed

1 teaspoon salt

1/2 teaspoon pepper

1 1/2 Tablespoons olive oil

 

Directions:

  1. Place the lentils in saucepan and cover with water by 2 inches. Bring to a boil; reduce heat to low. Cover and simmer for 20-25 minutes or until the lentils are soft and mushy. Drain the lentils. Set asided for about 20 minutes to cool.
  2. Place the lentils, garbamzo beans, yogurt, lemon juice, garlic, salt, and pepper in a food processor. Pulse several times until finely chopped. Scrape down the sides of the bowl. Turn on the processor and slowly add the olive oil while the motor is running. Add enough olive oil to get desired consistency. If hummus is too thick after adding 2 Tablespoons of olive oil, blend in water, adding 1 Tablespoon at a time. 
  3. Put hummus in a bowl or container. Cover and refrigerate for at least 1 hour before serving. Hummus will keep in the refrigerator for 4-5 days.

 

Nutrition Facts: Servings: 15, Serving size: 2 Tablespoons
Amount per serving: Calories 80, Total Fat 2.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sodium 160mg, Total Carbohydrates 11g, Dietary Fiber 3g, Total Sugar 1g (Incl. 0g Added Sugars), Protein 5g

 

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