Mediterranean Lentil Dip

Would you like to try another? I hope so because I have the simplest, most flavorful Mediterranean-inspired dip loaded with healthy ingredients + protein. This is the perfect snack or appetizer and can be turned into a full meal.

The recipe for this dish was inspired by my love of all things Mediterranean and my lack of lentil recipes on my blog! The only other lentil dishes I have made are Kale Lentil and roasted Beet Salad, Simple vegan Stuffing, and 1 Hour Vegan Shepherd’s Pie. Swoon.

Lentils is the unsung hero in plant-based cooking. In addition to containing nine grams of protein per half cup cooked, they are also rich in fiber, B vitamins, iron, and folate. They cook in under 30 minutes and can be flavored with any flavor.

This dip is ready in just 30 minutes and only has ten ingredients. It’s also vegan and gluten-free. This dip is perfect for pita chips and vegetables or even if you don’t eat gluten. Add kalamatas to the dish for some extra flavor.

It’s easy to transport and tasty at room temperature.

This would make a great high-protein snack for the week. You can also add it to a salad or baked sweet potato for an easy and quick plant-based dinner.



  • One cup of dried green lentils, well rinsed and with all debris/pebbles removed.
  • Two cups of water
  • Use 1/4 teaspoon each of sea salt and pepper (to your taste).
  • 1 tsp of maple syrup
  • 1 tsp of lemon juice
  • 2 tsp olive oil


  • 1 Tbsp olive oil
  • Two medium shallots, thinly sliced
  • Two large cloves of garlic, minced (two large cloves will yield about 1.5 Tbsp).


  • 1/3 cup of hummus ( DIY or store-bought)
  • 3 Tbsp tahini
  • 3 Tbsp fresh dill, chopped (or sub 2 tsp dried per 3 Tbsp fresh)
  • Maple syrup, 1/2 tsp
  • 2 Tbsp lemon juice (1 lemon yields ~2 Tbsp)
  • Water (to thin)


  • Fresh chopped parsley
  • Pita chips (or crackers)
  • Vegetables
  • Chopped kalamata olives
  • Baked sweet potato


  • Add lentils to water in a pan and bring it to a boil on medium-high heat. Reduce heat to medium/medium-low or until you reach a mild simmer.
  • Cook for 20-30 mins, or until the liquid has been absorbed and the lentils are soft and not mushy. (Mine took only 18 minutes.
  • Remove lentils from heat and strain to remove all remaining water. Add salt, pepper, maple syrup, and lemon juice to the lentils. Stir to coat. Taste and adjust seasonings if necessary. Don’t be afraid to season them. You want the food to taste good on its own.
  • While lentils cook, heat a skillet on medium heat. Add shallots and olive oil, and heat. Cook for 2-3 minutes or until softened. Add garlic and continue to cook for another 1-2 minutes or until the pan is just a light golden brown. Remove the skillet from heat, but keep it in the pan.
  • Add hummus, tahini dill, lemon juice, maple syrup, and tahini to a bowl of hummus and whisk together. Thin with hot water to a slightly thick consistency but still pourable (see picture). Season to taste and adjust as necessary.
  • Add the cooked and seasoned lentils to the pan with the shallots and garlic. Stir in the sauce.
  • Garnish with parsley, dill, or pita chips, crackers, or vegetables (optional) and serve immediately. Fresh is best, but leftovers can be stored in the fridge for up to 2-3 days.
  • This dip is great as an appetizer or snack, but it’s also delicious with a salad or baked sweet potatoes for a more substantial meal.

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