White Lentil Hummus

Recipe PREP 10 min COOK 20 min plus cooling time

White Lentil Hummus

PREP 10 min COOK 20 min plus cooling time

Description

A twist on traditional hummus, this white lentil version is packed with protein-rich lentils and pays homage to my Indian heritage. Ivory lentils (urad) work well, but any variety can be used. It features immunity-boosting citrus, anti-inflammatory garlic, and tahini—rich in B vitamins, iron, magnesium, and zinc—which helps lower blood pressure and reduce oxidative stress.


Ingredients

4 SERVES
  • 1 cup (140 g) ivory lentils
  • 4 cups (960 ml) water
  • 1 Tbsp plus 1 tsp (18 g) salt
  • 3 Tbsp (45 ml) tahini
  • 3 Tbsp (45 ml) fresh lemon juice
  • 1 small garlic clove
  • 2½ Tbsp (35 ml) extra virgin olive oil

Directions

  1. Step 1
    Rinse the lentils in a fine-mesh strainer under cold water until the water runs mostly clear; this takes a few minutes. Add them to a large pot with 4 cups (960 ml) of water and 1 Tbsp of the salt.
  2. Step 2
    Bring to a boil over high heat and then lower the heat to medium so the lentils are simmering gently. Skim off the foam that rises to the top. Simmer until the lentils are soft, 20 to 25 minutes. Remove from the heat.
  3. Step 3
    Transfer the lentils, still in the cooking liquid, to a smaller vessel that can fit in a large bowl filled with ice and water. This will cool them down quickly. After 15 to 20 minutes, when the lentils have cooled down (they should be at least slightly colder than room temperature), strain the lentils but save the cooking liquid.
  4. Step 4
    Add the lentils, tahini, lemon juice, garlic, and 3 Tbsp (45 ml) of the cooking liquid to the bowl of a food processor. Purée for 3 to 4 minutes, scraping down the sides of the food processor to make sure all the ingredients get fully incorporated. Slowly add the olive oil. You may need to add more water if it is too thick. It should be a creamy, hummus-like consistency. Season with the remaining 1 tsp salt, or to taste, and serve immediately. Store leftovers in an airtight container in the refrigerator for 1 to 2 days.

Adapted from Good for You: Bold Flavors with Benefits by Akhtar Nawab (Chronicle, 2020)