Red lentil hummus with vegetable crudités
Red lentils are an excellent source of protein. Make them one of your kitchen staples and use in this nourishing, low-calorie 'hummus' which is terrific as a snack, with vegetable crudités, or lunchbox filler.
Each serving provides 218 kcal, 12g protein, 28g carbohydrates (of which 7g sugars), 5g fat (of which 1g saturates), 6g fibre and 1g salt.
With a GI of 45 this meal is high protein, low GI.
Ingredients
For the dip
- 1 tbsp light olive oil
- 2 shallots, finely chopped
- 1 tsp sweet smoked paprika, plus extra to sprinkle
- 1 garlic clove, crushed
- 200g/7oz butternut squash, peeled, finely diced
- 150²µ/5½´Ç³ú red lentils
- 450ml/1lb vegetable stock
- 1 level tsp tahini
- 2 level tbsp fat-free Greek-style yoghurt
- 2 tbsp finely chopped fresh coriander, plus extra sprigs to garnish
- salt and freshly ground black pepper
For the crudités
Method
Heat the oil in a frying pan. Add the shallots and cook over a medium heat for 3–4 minutes, or until softened.
Add the paprika and garlic and cook for 2 minutes. Add the butternut squash, lentils and stock, bring to a simmer and cook for 20 minutes, or until the squash and lentils are tender and almost all the liquid has been absorbed. Season.
Add the tahini, yoghurt and coriander and mash to an even, fairly smooth texture.
Place in the fridge for 1 hour, dust with paprika and sprinkle with coriander sprigs. Serve with the vegetable crudités.
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