Lentil and Split Pea Dip
A spicy, low fat alternative to commercial spreads. Very high in Potassium and fiber.
Spicy, rich flavors, high fiber, and low GI make this a nice addition to a diabetic meal plan."I made this for my office lunch club and it was the hit of the meal. I added some cayenne pepper to give it a little kick. Delicious and easy." - efranz
Yield: 16 Ready in 1 hours
favorite of 40 people 28 people want to try
Verified by stevemur
|1 cupDried Lentils; picked over (toor dal)|
|1 cupsplit peas; - picked over|
|2 tablespoonsolive oil|
|1 cupred onion; - chopped|
|2 tablespoonsgarlic; - chopped|
|2 teaspoonsturmeric powder|
|2 teaspoonscumin seeds; - toasted and ground|
|1 cupCilantro leaves; -chopped|
|2 tablespoonsLemon juice|
|1 teaspoonchili powder; - Indian style preferred|
|1/8 teaspoonSalt; - to taste|
|1/4 teaspoonblack pepper; - freshly ground|
|1/4 cupWater; - as needed|
Lentil and Split Pea Dip Preparation
Cook lentils and split peas in large pot of boiling salted water until very tender, about 35 minutes. Drain.
Heat 1 tablespoon of oil in heavy large skillet over medium heat. Add onion and garlic and saute until onion is soft. Add turmeric and cumin and cook 30 seconds. Transfer mixture to a food processor. Add cooked lentils and split peas, cilantro, lemon juice, chili powder and remaining 1 tablespoon oil. Process until smooth. Adjust the consistancy with water as desired (thick as a spread or thin as a dip). Season generously with salt and pepper. Transfer to a medium bowl.
Serve with warm naan or pita bread that has been brushed with garlic flavored olive oil. Or, try it with some soy-based tortilla chips for a lower carb version.
Adapted from recipe by Chef Bobby Flay
Each (1/4 cup) serving, exclusive of any bread, contains an estimated:
Cals: 106, FatCals: 17, TotFat: 2g
SatFat: 0g, PolyFat: 0g, MonoFat: 2g
Chol: 0mg, Na: 25mg, K: 273mg
TotCarbs: 26g, Fiber: 7g, Sugars: 2g
NetCarbs: 19g, Protein: 7g
We served this with toasted pita bread and some roasted garlic. The thicker consistancy spread nicely on the warm bread.
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