• Superfood Recipe: Lentil-Parmesan Hummus
  • FitnessFoodFridayHealthHeart
Superfood Recipe: Lentil-Parmesan Hummus

 Superfoods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?

Sometimes it's hard to get inspired to actually cook with superfoods. Say no more.. try our Lentil-Parmesan Hummus recipe! This knockoff may look close to the chickpea original, but the creamy lentil-and-yogurt mixtures makes for a skinnier dip, with less fat but more protein, fiber, and iron. Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of resistant starch, a healthy carb that boosts metabolism and burns fat. 


Superfoods: Lentils, Olive Oil, Parmesan, Yogurt

Serves 8

  • 1 cup dry brown lentils
  • 2 cups boiling water
  • 1/2 cup plain, low-fat Greek yogurt
  • 2 lemons, zested and juiced
  • 1/2 cup grated Parmesan
  • 2 tablespoons prepared tahini
  • 2 garlic cloves, minced
  • 1/4 cup warm water
  • 1 teaspoon extra-virgin olive oil
  • 1 teaspoon mild or hot chili powder
  • 2 carrots, peeled, cut into matchsticks
  • 4 stalks celery, cut into matchsticks
  • 1 red bell pepper, seeded, cut into matchsticks

Preparation 

Rinse the lentils under cold running water.  In a small saucepan, bring 2 cups of water to a boil.  Add the lentils and reduce the heat to low. Simmer 10 to 15 minutes, until the lentils are soft and the liquid has been absorbed. 

Transfer the lentils to a food processor.  Add the yogurt, lemon zest and juice, Parmesan, tahini, and garlic cloves.  Process until a thick, chunky mixture forms.  Add the water and process 10 to 15 seconds, until he mixture lightens in color and is smooth.  Drizzle with the olive oil and sprinkle with chili powder.  

Serve immediately with the crudités or store in an airtight container, refrigerated, for up to 5 days.

    Nutritional Facts

    167 calories, 11 g protein, 5 g fat (2 g saturated), 23 g carbohydrates, 10 g fiber, 125 mg sodium

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