Easy Lentil Dip with Crispy Capers
Flavor-packed lentil dip comes together fast with serious protein and fiber punch! Lentils, roasted corn, veggies and crispy capers with herby pepper lime dressing is perfect for parties, potlucks, cookouts, and snacking! (gluten-free, soy-free, nut-free) High fiber, protein and iron!
Servings: 4
Ingredients
For the Lentil Dip
- 15 ounce can brown lentils drained, or 1 1/2 cups cooked lentils (See notes to make lentils from scratch.)
- 2 small ears corn or 1 cup frozen corn
- 1 jalapeño finely chopped, remove the seed section for less heat, if needed
- 1/2 cup chopped red onion
- 1 cup chopped cherry tomatoes or Roma tomatoes
- 1 cup chopped kale
- 1/2 cup chopped cilantro or other fresh herbs
- 1/2 cup chopped apple
- 1/2 cup chopped Persian cucumber or more, to taste
- 2 tablespoons hemp seeds
For the Dressing
- 1 teaspoon red pepper flakes
- 1 teaspoon dried basil or 1 to 2 tablespoons fresh basil
- 1 teaspoon maple syrup
- 1/2 teaspoon garlic powder
- 1 tablespoon nutritional yeast
- zest of 1 lime
- 2 tablespoons lime juice or more, to taste
- 2 tablespoons red wine vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
For the Crispy Capers
- 1 tablespoon extra virgin olive oil
- 3 tablespoons capers drained
Instructions
Prep the ingredients.
- Drain the lentils, and set them aside so they aren't too moist. If you want the dip to be more lentil-heavy, you can use 2 cans of lentils instead of 1, or replace 1 can of lentils with chickpeas for a variation in texture and protein.. You can also add toasted nuts later for additional texture. Drain the capers for about 5 minutes or so. Pat them dry thoroughly with paper towels or let them air dry on paper towels while you prepare the rest of the ingredients. You want them as dry as possible before they go into the hot oil. Finely chop the jalapeño and finely dice the onion. Chop the cucumber, apple, tomatoes, kale, and herbs into a similar size, so that no one vegetable overshadows the others in the dip.
- Grill the ears of corn on a grill or directly over a gas flame on the stovetop over medium-high heat until most of the kernels have a bit of char. If you don't want to grill or char the corn, boil over medium heat it in enough water to cover for about 15 minutes, or until cooked to your preference. Let the corn cool slightly, then remove the corn kernels with a knife and set them aside.
- If using frozen corn, heat it on a skillet with 1 teaspoon oil for 7 to 8 minutes, until it starts to pickup some golden color. Or, boil it for 10 to 15 minutes.
Make the crispy capers.
- Heat a small skillet over medium heat and add the olive oil. Once the oil is hot, carefully add the dried capers and spread them into an even layer. Let them cook undisturbed for 3 to 4 minutes, then stir them occasionally until they have shrunk slightly and changed color. Remove the crispy capers with a spatula and transfer them to a bowl, and reserve the oil.
Meanwhile, make the dressing.
- Add the garlic powder, nutritional yeast, red pepper flakes, salt, black pepper, and dried basil, if using dried, to a jar. Carefully pour the hot caper oil into the jar, so the garlic powder and pepper flakes can infuse the oil. Then add the lime zest, lime juice, red wine vinegar, and maple syrup, and close the jar. Shake well until everything is combined. If the dressing is too thick, add a little more lime juice and olive oil and shake again until smooth. Or, mix really well in a bowl until all of the ingredients are well incorporated.
Assemble the dip.
- Add the lentils, corn, all of the chopped vegetables, herbs, hemp seeds, and dressing to a large bowl. Toss everything together really well. Taste and adjust the salt, heat, and lime juice as needed, then toss again.
- Top the dip with the crispy capers, and serve immediately with tortilla chips, crispy pita bread, baguette slices, or your favorite crackers. You can also use this lentil dip to make wraps. Warm some pita bread, spread on a little hummus, and pile the lentil dip on top. It's fantastically fabulous!
Video
Notes
This lentil dip is naturally gluten-free, soy-free, and nut-free.
How to Make Lentils from Scratch: Wash 1/2 cup dry brown lentils and soak for 10 minutes then drain and add to a saucepan with 2 cups of water. Cook over medium heat partially covered, until the lentils are cooked to preference (30-40 mins) . Or pressure cook in the instant pot with 1.5 cups water for 14 minutes with a natural release.
Nutrition
Calories: 284kcal | Carbohydrates: 40g | Protein: 16g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Sodium: 485mg | Potassium: 773mg | Fiber: 12g | Sugar: 10g | Vitamin A: 1173IU | Vitamin C: 24mg | Calcium: 73mg | Iron: 6mg