Red Lentil Hummus: Budget-Friendly And Nutritious, Life in canada

Switching up a traditional chickpea hummus dip to create a protein-rich red lentil hummus adds variety to your diet, and won’t increase your grocery budget.

This red lentil hummus recipe serves 2-4 people with a whopping 27 grams of plant-based protein.

With the cost of groceries increasing monthly in Ontario, it’s no secret that Canadians are doing everything to save money on food.

Luckily, lentils haven’t increased since December 2024, making them an even better choice for shoppers looking for protein-rich red lentil recipe ingredients.

According to Statistics Canada, on average, 900g of dried lentils in December 2024 cost $3.67, compared to April 2025 $3.66.

 Table 18-10-0245-01  Monthly average retail prices for selected products

Red lentils have made their way into our diet for many years, and I’ve shared a few of our favourite recipes on the blog.

I hope you enjoy this recipe, and please share it with your friends, Pin it, and leave a comment.

Origin Of Lentils

Those of you who love a bit of history may be interested to learn about where lentils originated from.

Lentils are one of the oldest cultivated crops in the world.

They originated in the Middle East, specifically in the Fertile Crescent, a region that includes parts of modern-day Turkey, Syria, Iraq, and Iran. Archaeological evidence shows that lentils were grown and eaten as far back as 9,000 to 13,000 years ago.

They were a staple food in ancient civilizations such as Mesopotamia and Egypt, and they spread to Europe, Asia, and North Africa through trade and migration.

Over time, different varieties developed and adapted to various climates, making lentils a global food source today.

Different Types Of Lentils

I chose to use red lentils because when boiled, they easily blend into a creamy texture.

Using red lentils for my Sloppy Joe recipe, for example, wouldn’t have worked as I needed a legume that would be soft but firm like brown lentils.

Red Lentils Texture: Soft and mushy when cooked.

• Cooking Time: Quick (15–20 minutes).
• Best For: Soups, stews, curries, and purees.
• Flavour: Mild and slightly sweet.

Note: They are often sold split, which helps them cook faster.

Brown Lentils Texture: Hold their shape, but are still tender.

• Cooking Time: Medium (20–30 minutes).
• Best For: Salads, veggie burgers, casseroles, and general use.
• Flavour: Earthy and mild. Note: The most common type found in grocery stores.

Green Lentils Texture: Firm and hold their shape well.

• Cooking Time: Longer (30–40 minutes).
• Best For: Salads, side dishes, and recipes where texture matters.
• Flavour: Peppery and robust.

Lentils Are A Plant-Based Food

Are lentils considered high-protein?

Yes, lentils are high in protein, especially for a plant-based food. Here’s a quick overview: Protein content: About 18 grams of protein per cooked cup (198g).

That’s nearly as much protein as in 3 boiled eggs or a small chicken breast. Lentils are also a great fiber, iron, folate, and complex carbohydrates source.

However, they’re not a complete protein (they lack some essential amino acids like methionine).

But when paired with grains like rice or whole wheat, they form a complete protein, making them excellent for vegetarians and vegans.

Traditional Hummus Vs. Red Lentil Hummus

Traditionally, hummus is a Middle Eastern dip or spread made primarily from Cooked and mashed chickpeas, Tahini (ground sesame seed paste), Olive oil, Lemon juice, Garlic, and Salt.

It has a creamy, smooth texture and a nutty, tangy flavor. Hummus is typically served with pita bread, flatbread, and fresh vegetables (like cucumbers, carrots, or bell peppers) as a side dish with falafel, grilled meats, or salads.

Origin: Hummus has ancient roots and is believed to have originated in the Levant region (modern-day Lebanon, Syria, Palestine, Jordan, and Israel), though many countries in the Middle East claim it as their traditional dish.

It’s popular worldwide as a healthy, plant-based food rich in protein, fiber, and healthy fats.

How To Make Red Lentil Hummus

Serve the red lentil hummus with fresh veggies, tortillas, and pita, or use it as a spread on your favourite crackers or sandwiches.

Ingredients

Ingredients

1. Wash and rinse the red lentils, then set aside.
2. In a medium-sized pot, add the water and salt.
3. Bring to a boil, add the washed red lentils, stir, and then reduce the heat to a simmer, cover the pot, and let them sit for 10 minutes or until they are softened.
4. Remove from the heat, drain, and pour into a blender or food processor.
5. Add the garlic, tahini, lemon, pepper, cumin, and olive oil.
6. Mix until creamy, taste for seasoning preference, and then pour into a dish or container.
7. Refrigerate until chilled and serve with fresh veggies, tortillas, pita, or use as a spread on your favourite crackers or sandwiches.

Alternative Options and Tips for Red Lentil Hummus

• Add extras- add your favourite spices or red pepper flakes for some heat.
• Use veggie broth instead of water when boiling the red lentils.
• Store in the refrigerator for up to 5 days.
• Use avocado oil instead of extra-virgin olive oil if you prefer.
• Use a mix of both chickpeas and lentils for another unique hummus recipe idea.
• Use the back end of a spoon and make a circular ditch on top of the red lentil hummus, drizzle olive oil or pomegranate molasses, and fill with pomegranates.