Easy Lentil Hummus

• High-Protein and Vegan: ~9g protein per 100g from lentils, thus, supporting muscle health.
• Low-Carb and Gluten-Free: ~10g carbs per 100g, therefore, ideal for keto or diabetic diets.
• Nutrient-Dense: Packed with fiber, vitamins, and minerals, for instance, boosting wellness.
• Quick and Easy: Ready in under 30 minutes, so, perfect for busy schedules.
• Versatile: Use as a dip, spread, or sauce, making it, a kitchen essential.

1. Lentils (e.g., Pardina/Brown):
   • Protein: ~9g per 100g (cooked), which, supports muscle repair and satiety.
   • Fiber: ~8g per 100g, for example, aids digestion and blood sugar control.
   • Low-Carb: ~10g per 100g, thus, diabetic-friendly.
   • Nutrients: Rich in folate, iron, potassium, magnesium, and B vitamins, additionally, boosting energy and immunity.
2. Tahini (Sesame Paste):
   • Healthy Fats: Monounsaturated and polyunsaturated fats (~50g per 100g), for instance, promote heart health.
   • Protein: ~17g per 100g, therefore, enhancing protein complementation.
   • Minerals: High in calcium, iron, and zinc, for example, for bone and blood health.
3. Pomegranate (Optional Garnish):
   • Antioxidants: Polyphenols and vitamin C, thus, combat inflammation.
   • Vitamins and Minerals: Provitamin A, B vitamins, potassium, calcium, and magnesium, for instance, support overall wellness.
   • Low-Calorie: ~83 kcal per 100g, so, adding flavor without excess calories.
4. Garlic and Spices:
   • Flavor and Health: Garlic boosts immunity, for example, while spices like cumin add antioxidants.
   • Low-Calorie: Minimal calories, thus, enhancing taste without impacting macros.

• High Bioavailability: Combines to rival egg protein (~90% absorption), thus, supporting muscle and tissue repair.
• Vegan-Friendly: No animal products, therefore, ideal for ethical diets.
• Satiating: Protein and fiber, for instance, curb hunger for hours.

• 1 cup cooked brown lentils (pardina, ~150g dry, soaked 4–6 hours)
• 2 tablespoons tahini
• 1 garlic clove, minced
• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• ½ teaspoon ground cumin
• ½ teaspoon sea salt
• ¼ teaspoon black pepper
• 2–4 tablespoons water (for consistency)
• Optional Garnish: ¼ cup pomegranate seeds, fresh parsley, or a drizzle of olive oil
• Optional: 1 bay leaf (for cooking lentils)

1. Cook Lentils:
   • First, soak lentils for 4–6 hours, rinse, and cook in water with bay leaf and a pinch of salt for 20–25 minutes until soft. Drain and cool.
2. Blend Hummus:
   • Next, in a food processor, combine lentils, tahini, garlic, olive oil, lemon juice, cumin, salt, and pepper. Blend until smooth, adding water 1 tablespoon at a time for desired creaminess.
3. Adjust and Taste:
   • Then, taste and adjust seasoning or lemon juice. Blend again if needed.
4. Serve:
   • Transfer to a bowl. Garnish with pomegranate seeds, parsley, or a drizzle of olive oil. Serve with veggie sticks, Gluten-Free Cauliflower Tortillas (#), or whole-grain rye bread. Pair with a Dairy-Free Chilled Melon Soup (#) for a balanced meal.
5. Store:
   • Finally, store in an airtight container in the fridge for 5–7 days or freeze for 2 months. Stir before serving.

• Protein: ~3g (lentils, tahini)
• Carbs: ~5g (low-glycemic)
• Fiber: ~3g
• Calories: ~100 kcal

• Lentil Variety: Use red or green lentils, for instance, for different flavors.
• Spice Variations: Add smoked paprika or chili, thus, for a kick.
• Garnish Swap: Try hemp seeds or chopped herbs, for example, for texture.
• Sprouted Lentils: Use sprouted lentils, so, boosting vitamins and digestibility.

• Salads: Adds protein and creaminess to kale or arugula, thus, improving satiety.
• Zoodles: Coats zucchini noodles, for instance, for a low-carb meal.
• Bread Spread: Pairs with rye bread, therefore, creating a complete protein.
• Veggie Dip: Enhances raw carrots or cucumber, so, making snacks nutrient-dense.

• Muscle Health: Protein complementation, thus, aids repair and growth.
• Heart Health: Healthy fats from tahini and olive oil, for example, lower cholesterol.
• Blood Sugar Control: Low-glycemic lentils, therefore, stabilize glucose.
• Digestive Health: Fiber from lentils and pomegranate, for instance, promotes regularity.

Use as a dip, spread, or sauce with zoodles or rye bread, adding flavor and nutrition to any dish.

• High-Protein and Vegan: Complete protein from lentils and tahini, thus, perfect for plant-based diets.
• Low-Carb and Gluten-Free: Diabetic-friendly, for example, with minimal carbs.
• Quick and Easy: Ready in under 30 minutes, therefore, ideal for meal prep.
• Versatile: Dip, spread, or sauce, for instance, for any meal.
• Nutrient-Dense: Fiber, antioxidants, and minerals, so, boosting wellness.

• Soak Lentils: Reduces cooking time and improves digestibility, otherwise, texture may be grainy.
• Adjust Water Gradually: Ensures creamy consistency, for example, avoiding runniness.
• Use Fresh Garlic: Enhances flavor, thus, avoiding bitterness from old cloves.
• Chill Before Serving: Deepens flavors, so, refrigerate for 1 hour if possible.