Healthy Eating

Smoky Cumin Lentil Dip

Pureed orange lentils topped with paprika, feta cheese and parsley


Prepare to wow with this aromatic, smoky and delicious lentil dip. Lentils are a great source of fibre. Fibre-rich foods have been shown to decrease levels of C-reactive protein (CRP), which is a marker of inflammation in your body, and promote healthy gut bacteria. Cumin contains antioxidants that prevent cell damage from occurring in the body. Turmeric root contains curcumin, which provides the yellow color and has shown anti-inflammatory benefits. 

Nutritional information (per serving*):

Calories: 198; Total Fat (10g); Saturated Fat (2g); Monounsaturated Fat (5g); Carbohydrates (19g); Protein (8g); Fibre (4g); Sodium (10 mg).  

Prep Time: 5 minutes
Cook and Cool Time: 25 minutes
Total Time: 30 minutes
*Serving: 8


  • 2 cups of water 
  • 1 cup dried red lentils 
  • 2 cloves garlic
  • 2 tbsp tahini paste 
  • ¼ cup olive oil  
  • ¼ cup plain Greek yogurt  
  • 3 tbsp fresh lemon juice from a lemon
  •  2 tsp cumin 
  • 1 tsp smoked paprika  
  • 1 tsp honey  
  • ½ tsp turmeric  
  • ½ tsp freshly ground pepper 
  • ¼ cup light feta, crumbled  

Optional: garnish with chopped parsley prior to serving. 


  1. In a medium pot, boil the water and add the red lentils. Reduce the heat to simmer and cook until all the water is absorbed by the lentils (5-10 minutes). Cool the lentils for 5 minutes.  
  2. In a food processor, add your lentils with the rest of the ingredients. Mix until everything is blended and smooth. 
  3. Garnish with crumbled light feta cheese and chopped parsley. 
  4. Serve with whole grain pita, pita chips or whole grain crackers.  

Extra tips:

  • Serve this as an appetizer or increase your portion of lentil dip to use as your protein choice as part of a balanced meal.  
  • Instead of pita or crackers, use vegetables, such as carrots, sugar snap peas and broccoli. 
  •  Use drained, rinsed canned lentils instead of dry lentils for enhanced convenience. 
  • If you don’t have tahini paste, you can use peanut or almond butter instead. 
  • If you feel that consuming lentils causes bowel discomfort or worsens your pain and inflammation, talk with your Registered Dietitian before eliminating this food from your diet.