Roasted Red Pepper Lentil Hummus

Roasted Red Pepper Lentil Hummus
Kaleigh McMordie, MCN, RDN, LD
Total Time 55 min
Prep 10 min, Cook 45 min
Yield 6 1/3 cup servings (100 cals)

Hummus is an excellent snack for those trying to eat a little healthier. It's made from heart-healthy pulses, which are loaded with fiber and plant protein. Hummus is also a great way to increase your vegetable intake when you dip crudités into it for a nutritious snack.

While store-bought hummus is certainly convenient, it is often made with much more sodium (and even extra additives and fat) than necessary. It is actually very easy to make your own hummus at home. You can flavor it however you'd like, and you control the sodium, especially if you cook your own pulses for the base instead of using canned beans or chickpeas.

In this recipe, quick-cooking lentils are the fiber-filled base, and roasted red bell pepper adds tons of sodium-free flavor. Blend up a batch of this hummus and portion it out with baby carrots, cherry tomatoes, and cucumber slices for a week's worth of healthy snacking that will keep you satisfied and nourished for hours.

Ingredients

  • 1 medium red bell pepper
  • 2 tablespoons + 1/2 teaspoon olive oil
  • 1/2 cup lentils
  • 2 cloves garlic
  • 1 lemon, juiced
  • 1/4 cup water

Preparation

  1. Preheat oven to 400F.
  2. Line a baking sheet with foil or parchment.
  3. Lightly rub bell pepper with 1/2 teaspoon olive oil. Place on baking sheet and roast 30 to 45 minutes, rotating every 10 minutes, until pepper is soft and skin starts to blister. Remove from oven and let rest until cool enough to handle.
  4. Meanwhile, in a small saucepan, bring lentils and 1 cup of water to a boil. Turn heat to low and simmer for 15 minutes or until liquid is absorbed and lentils are soft. Remove from heat and set aside.
  1. Once pepper has cooled, peel off skin, remove stem and seeds, and discard.
  2. Add to a blender or food processor with remaining oil, lentils, garlic, lemon juice, and water. Blend until smooth, adding more water, 1 tablespoon at a time until the right consistency is reached.
  3. Serve with raw veggies.

Ingredient Variations and Substitutions

If you already have a batch of cooked chickpeas or black beans, you can use 1 cup of them instead of the lentils. Chickpeas and beans take longer to cook, so if you want to use them, make a bigger batch ahead of time.

You can use orange or yellow bell peppers instead of red if that’s what you have on hand. This won't affect the nutrient density—the final product will be just as nutritious.

Cooking and Serving Tips

This hummus can be made in advance and stored in the refrigerator in an airtight container.

Cut up any raw vegetables for dipping, or serve with low-sodium pita bread or crackers.

Rate this Recipe

You've already rated this recipe. Thanks for your rating!

Continue Reading