Lentil Hummus Recipe (GAPS Diet Approved)
This lentil hummus recipe is a hearty and satisfying snack or side dish. With 3 ingredients, this recipe is simple, easy to make, and very budget friendly, especially for our large family. Once your lentils are cooked, this lentil hummus recipe whips up in less than 3 minutes and encourages our family to eat more veggies. Carrot and celery sticks, cucumbers, and sliced peppers are some of our favorites to eat with hummus dip.
We use lentils as an ingredient staple in our weekly meal planning. Lentils are healthier, easier to digest (when properly prepared), and more filling than many other grain or bean options. They are also a good budget-conscious pantry staple, have a long shelf-life, and are very versatile in sweet and savory dishes.
Health Benefits of Lentils
You may have heard of the “Bean Protocol” for gallbladder or liver cleansing. Nutritionist Karen Hurd’s story became popular and inspired many to eat more beans after she cured her daughter from toxicity following the “bean protocol”. You can read more about her story here.
Additionally, eating lentils can improve liver function and cholesterol health. If you would like to read more about how to support your liver naturally in other ways, check out this post. This lentil hummus recipe is an easy and tasty way to support health goals.
How to Use Lentils in Cooking
Lentils are very versatile and inexpensive, making them a great pantry staple to have on hand. They can be:
- Mixed with ground beef to stretch taco meat.
- Added to soups to make a thicker, heartier stew.
- Used in place of grains in pancake and bread recipes. We like this Gluten-Free Lentil Bread recipe.
- Eaten as a savory dish with garlic, butter, and herbs such as parsley, sage, or Italian seasonings.
- Used as great breakfast substitute for oatmeal. This is a great option if you are following the GAPS diet protocol. These honey cinnamon lentils have a very similar texture and taste to oats. Some of our family members, myself included, prefer lentils over oats for breakfast.
Do I Need to Soak Lentils?
Soaking lentils before consuming them helps to remove phytic acid and other compounds that make these food groups more difficult to digest. I often do an overnight soak to make it easier and part of our routine.
Lentil Hummus Recipe (GAPS Diet Approved)
Equipment
- pyrex
- cooking pot (or instapot)
- immersion blender (or standing blender)
Ingredients
Instructions
- Add properly soaked lentils (see notes about how to soak lentils) and about 6 cups of water to a cooking pot. Ideally, use a lead-free, non-leaching cooking pot or instapot (use crockpot setting).
- Cook beans until soft. If boiling on the cook top, this may take up to 2 hours. If using a crockpot/instapot, you can cook on low all day or high for about 2 hours.
- Strain water from cooked lentils and add back to the pot.
- Blend lentils, olive oil, sea salt, and seasonings with an immersion blender (or add everything to a standing blender) until smooth.
- Garnish with fresh parsley or other herbs, if desired.
- Serve with veggie sticks, crackers, chips, or spread over.
Notes
How to Soak Lentils:
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- Pour lentils into a glass container, such as pyrex (which we use for literally everything!), leaving room for the beans to expand. I recommend filling the container about half full.
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- Cover the lentils completely with water and a few pinches of sea salt or a squeeze of lemon. I add about 1 inch of additional water above the submerged lentils .
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- As the lentils soak up water, you may need to add more.
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- Allow the beans to soak for about 12 hours.
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- Strain and rinse the lentils with fresh water.
- 1 cup of dry lentils yields 1.5-2 cups cooked lentils.
- One of my favorite variations for this recipe is adding curry. Add 1 teaspoon, or more to taste, per 2 cups of hummus.
I hope you and your family enjoy this recipe as much as we do! Please let me know your feedback and favorite recipe variations in the comments.
Resources
Posts
GAPS Diet Meal Plan
How to Support and Detox the Liver
Gluten-Free Lentil Bread – No Yeast, GAPS Diet
What is the GAPS Diet – An Easier Explanation
Honey Cinnamon Lentils
Shop This Post
- lentils
- olive oil
- sea salt
- freezer and oven safe pyrex
- lead-free cooking pot
- lead free instapot
- immersion blender
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