Red lentil dip

A flavoursome alternative to dal or hummus
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Recipe by: Mixer | Eat Move Learn cook

This Indian dip is a bit like daal (an Indian red lentil soup) but is thicker so that you can eat it as a dip. It’s best served warm and can be eaten for lunch or as a snack. Eat with raw vegetable sticks such as carrots, cucumbers or peppers to make this snack one of your 5 A DAY, and add wholemeal bread for lunch.

This recipe is from our Eat Move Learn programme helping kids to eat healthily and stay active. You can see all of our recipes suitable for young cooks here.

Suitable for young cooks

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Ingredients
  • 120g dried red lentils, rinsed
  • 250ml water
  • ½ tablespoon olive oil
  • 1 garlic clove, peeled and finely diced
  • ½ teaspoon mild paprika
  • ½ teaspoon ground cumin
Time
25 minutes

Nutrition information (per serving)

SERVES:
4
5 A DAY:
1
Method
  1. Put the lentils and water in a saucepan over a medium heat and bring the lentils to the boil.
  2. Once boiling, cook the lentils on a low heat for about 15 minutes until they are soft.
  3. Drain the excess water, transferring the lentils in to a bowl.
  4. Using the back of a fork, mash the cooked lentils.
  5. Add the oil, garlic and spices to the lentils and mix together with a spoon.
  6. Serve immediately with vegetable sticks so that the dip is still warm.
Young cooks can help mashing the red lentils with a fork – it’s really fun to do!