Mediterranean Lentil Dip

17 30 256
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Mediterranean Lentil Dip
Health Highlights


1 cup Green lentils, raw (rinsed, for lentils)
2 cup Water (for lentils)
1/4 tsp Salt and pepper (for lentils)
1 tsp Maple syrup, pure (for lentils)
1 tsp Lemon juice (for lentils)
2 tsp Extra virgin olive oil (for lentils)
1 tbsp Extra virgin olive oil (for shallot and garlic)
2 medium shallot(s) Shallots (thinly sliced, for shallot and garlic)
2 clove(s) Garlic (minced, for shallot and garlic)
1/3 cup Hummus (for sauce)
3 tbsp Tahini (for sauce)
3 tbsp Dill, fresh (for sauce)
1/2 tsp Maple syrup, pure (for sauce)
2 tbsp Lemon juice (for sauce)
2 tbsp Water (as needed, for sauce)
1/4 cup Parsley, fresh (for serving)
4 olive(s) Kalamata olives (chopped, for garnish)


1. Add lentils and water to a saucepan and bring to a rolling boil over medium high heat. Then reduce heat to medium/medium-low, or until a mild simmer is achieved.

2. Cook for 20-30 minutes, or until most liquid is absorbed and the lentils are tender and not mushy, or ‘al dente.’ (Mine only took about 18 minutes.)

3. Strain to remove any remaining water, then return lentils to saucepan off heat. Season with salt and pepper, maple syrup, lemon juice, and olive oil. Stir to coat. Sample and adjust seasonings as needed. You want them to be flavourful on their own, and not bland.

4. While lentils are cooking, heat a skillet over medium heat. Once hot, add olive oil and shallots and stir. Cook for 2-3 minutes, or until slightly softened. Then add garlic and cook for 1-2 minutes more, or until just lightly golden brown. Remove from heat but leave in skillet.

5. To prepare sauce:

  • add hummus, tahini, dill, maple syrup, and lemon juice to a mixing bowl and whisk to combine.
  • Then thin with hot water until slightly thick but pourable.
  • Taste and adjust seasonings as needed.

6. Add cooked, seasoned lentils to the skillet with the garlic and shallot. Add sauce and stir to combine.

7. Serve immediately, garnished with fresh parsley or dill, pita chips or crackers, or vegetables (optional).


8. Best when fresh, though leftovers keep stored in the refrigerator for 2-3 days.



Quick Tip:

While this makes a great appetiser or snack dip, it would also be delicious over a baked sweet potato or salad for more of a meal.

Nutrition Facts

Per Portion

Calories 256
Calories from fat 100
Calories from saturated fat 13.9
Total Fat 11.1 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 5.5 g
Cholesterol 0
Sodium 178 mg
Potassium 400 mg
Total Carbohydrate 31 g
Dietary Fiber 5.9 g
Sugars 4.2 g
Protein 11.3 g

Dietary servings

Per Portion

Meat Alternative 1.2
Vegetables 1.3

Energy sources


Meal Type(s)