Diabetes-Friendly Recipes

Mediterranean-Style Lentil Dip

Creamy, Mediterranean-inspired lentil dip with sautéed garlic and shallots. A protein-packed dip for homemade veggie chips or your favorite crackers.
Servings: 6
Prep time:
Cook time:
Total: 35 minutes


  • 1 cup dry lentils, well rinsed, pebbles and debris removed
  • 3 cups water
  • ¼ tsp kosher salt
  • ¼ tsp freshly ground black pepper
  • 1 Tbs maple syrup
  • 2 Tbs lemon juice
  • 1 Tbs tahini
  • 1/3 cup kalamata olives, roughly chopped
  • 1 Tbs olive oil
  • 2 shallots, thinly sliced, about 0.5 cup
  • 2 large cloves of garlic, minced
  • 4 Tbs fresh, chopped parsley


  1. Combine lentils and water in a saucepan and bring to a boil over high heat. Then reduce heat to a simmer over medium-low heat.
  2. Cook for 20 minutes, or until most of the liquid is absorbed and the lentils are tender, but not mushy.
  3. While lentils are cooking, prep the other ingredients. Mix together the salt, black pepper, maple syrup, lemon juice, tahini and Kalamata olives in a bowl and prep the shallots and garlic.
  4. Heat a medium skillet over medium heat. Once hot, add olive oil and shallots. Cook for 3 minutes, stirring to prevent burning; then add garlic and cook for 2 minutes more. Move the skillet off the heat.
  5. When lentils are done, strain to remove any remaining liquid. Set aside. Add 1/2 cup of the cooked lentils to a blender or food processor with 1/2 cup of the cooking liquid. Discard remainder of cooking liquid. Blend until liquefied.
  6. Add lentils to the skillet with the shallots and garlic. Add the Kalamata mix and the pureed lentils. Return the skillet to medium-low heat and stir to heat through.
  7. Serve immediately, mixing in chopped parsley and reserved leaves for garnish. Best when fresh, though leftovers keep stored in the refrigerator for 2-3 days.

Nutrition Information

Per Serving(1/3 cup): Calories 177kcal; Protein 9g; Total Fat 4g; Cholesterol 0mg; Carbs 27g; Fiber 4g; Sodium 110mg.



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