Any of these quick dips would be great on their own. However, put them together and you have something that is way more than the sum of its parts. Lentils are a fabulous source of vegan protein. Just 1 cup (250 mL) of cooked lentils has a whopping 18 g of protein. So get ready, set, dip!
Tip
Try the refried lentils as a protein-rich filling for tacos, quesadillas, or burritos.
Game Day Layered Dip
Ingredients
- 2 tsp (10 mL) grapeseed oil
- 1 medium onion, diced
- 1 garlic clove, minced
- 1/2 tsp (2 mL) chili powder
- 1 tsp (5 mL) ground cumin
- 1/2 tsp (2 mL) dried oregano
- 1/2 tsp (2 mL) sea salt
- 14 oz (398 mL) can lentils, drained and rinsed
- 1/2 cup (125 mL) water
- 3/4 cup (180 mL) raw cashews
- 1/2 cup (125 mL) hot water, plus extra as needed
- 3 Tbsp (45 mL) nutritional yeast
- Pinch of garlic powder
- 1/4 tsp (1 mL) ground cumin
- 2 tsp (10 mL) chopped chipotle in adobo sauce
- 2 ripe avocados
- Juice of 1 lime
- 1/4 tsp (1 mL) sea salt
- 2 Tbsp (30 mL) hemp hearts
- 2 Tbsp (30 mL) finely chopped cilantro leaves
- 1 cup (250 mL) multicoloured cherry tomatoes, quartered
- 2 Tbsp (30 mL) diced red onion
- 1 Tbsp (15 mL) finely diced serrano or jalapeno chili, seeds removed, if desired
- 1 Tbsp (15 mL) lime juice
- 2 Tbsp (30 mL) finely chopped cilantro leaves
- 1/4 tsp (1 mL) sea salt
- 1 green onion, finely chopped
- 2 Tbsp (30 mL) sliced black olives
Nutrition
Per serving:
- calories280
- protein11g
- fat17g
- saturated fat2g
- trans fat0g
- carbohydrates25g
- sugars4g
- fibre9g
- sodium338mg
Directions
01
Start by making Refried Lentils. In medium frying pan over medium heat, warm oil. Add onion and cook, stirring frequently, until softened and translucent, about 8 minutes. Stir in garlic, chili powder, cumin, oregano, and salt. Cook, stirring constantly, for 1 minute. Stir in lentils and water. Bring mixture to a simmer and cook, stirring often, for 10 minutes. Transfer to blender or food processor and combine until smooth. Place in bowl and set aside.
02
For Cheeze Sauce, place all ingredients in blender and combine until smooth. Sauce should be thick, yet pourable. If desired, thin sauce with a little extra water. Transfer to bowl and set aside.
03
For Guacamole, combine avocado, lime juice, salt, and hemp hearts together in clean blender until smooth. Transfer to bowl and stir in cilantro. Set aside.
04
For Chunky Pico de Gallo, in bowl, stir together tomatoes, onion, chili, lime juice, cilantro, and salt until combined. Set aside to marinate for 10 minutes.
05
To assemble dip, spread Refried Lentils in a layer over bottom of large bowl or casserole dish. Top with a layer of Cheeze Sauce, then Guacamole and Pico de Gallo. Scatter green onion and black olives overtop. Serve immediately with your favourite baked tortilla chips or vegetables. Dip may be made up to 1 day ahead, covered, and stored in refrigerator.
