High Protein Lentil Trail Mix
Lentil trail mix is a super delicious snack, and here I will show you three ways to make it! This high protein, savory granola is easy and fun to make and a perfect breakfast or snack. (16 grams of protein and fiber per serving!)
Servings: 6
Ingredients
For the Lentils
- 1 1/2 cups dry split red lentils masoor dal
- 5 cups water
- 1/2 teaspoon salt
For the Indian-Spiced Lentil Trail Mix
- 10 curry leaves chopped
- 1 hot green chili such as Serrano or Indian chili, finely chopped
- 1 tablespoon oil
- 1/4 teaspoon turmeric
- 1/2 teaspoon chaat masala blend or dry mango powder (amchur)
- 1/4 cup chopped cashews raw or roasted, or peanuts
- 2 tablespoons large flake dry coconut
- 2 tablespoons raisins or use chopped dates
- 1 to 2 teaspoons sugar
- 1/4 to 1/2 teaspoon salt
- pepper flakes or cayenne for heat, optional
For the Peanut Gochujang Lentil Trail Mix
- 1 tablespoon gochujang
- 1 tablespoon maple syrup
- 2 teaspoons oil
- 1/2 teaspoon garlic powder
- 1/4 cup roasted unsalted peanuts chopped, optional
- 1/2 teaspoon lemon zest
- 1 tablespoon chopped candied ginger or dates
For the Nacho Cheese Lentil Trail Mix
- 1/2 teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 2 teaspoons paprika
- 1/2 teaspoon cayenne or more, to taste
- 1 tablespoon nutritional yeast or more, to taste
- 1/4 teaspoon kala namak or 1/2 teaspoon Tajin
- 3 teaspoons oil divided
Instructions
Cook the lentils.
- Wash the red lentils, and add them to a saucepan with the water and salt. Bring the mixture to a boil over medium heat, skimming off any foam that forms. Reduce the heat to medium-low, partially cover, and simmer for 6 to 7 minutes until the lentils are al dente. They should turn from pink to light yellow and be tender but not mushy. Even if you overcook a little it will be work out fine. Immediately drain the lentils through a strainer and let them sit for at least 15 minutes to drain well. Shake occasionally while you prep your spice blends.
Make the Indian-spiced trail mix.
- Combine the curry leaves and green chili in a small bowl, then heat 1 tablespoon oil in a skillet over medium heat. Once the oil is hot, pour it over the chili-curry leaf mixture. (Alternatively, add the chili and curry leaves to the skillet and cook for a few seconds then switch off heat) The hot oil will cook the green chilis and curry leaves a little bit. Mix in the turmeric and chaat masala, then set aside.
- Spread the 1/3 of the drained lentils(1 1/4 cup cooked lentils (1/2 cup dry split red lentils will yield 1 1/4 cups cooked) onto a parchment-lined baking sheet in an even layer, no more than two lentils thick. Bake at 320°F (160° C) for 20 to 25 minutes, or until the lentils start to dry out.
- Remove the pan from the oven, and drizzle the prepared spiced oil over the lentils. Add salt, chopped cashews or peanuts, coconut, and optional pepper flakes or cayenne. Mix well and bake at 290°F (145° C) for another 15 to 20 minutes, stirring once in between. When the lentils are nicely crisp and the nuts are getting toasted, remove the pan from the oven. Stir in the raisins and sugar while still hot. Taste and adjust the flavor. If any lentils remain slightly soft, let the tray sit in the turned-off still warm oven for 10 minutes to finish crisping. Cool completely and store or serve.
Make the peanut gochujang trail mix.
- Combine the gochujang, maple syrup, oil, garlic powder, and salt in a bowl and mix really well. (Optionally add in 2 teaspoons gochugaru pepper flakes for additional flavor.) Mix 3/4 of this Gochujang mixture with 1/3 of the drained lentils, (1 1/4 cup cooked) and spread on a parchment-lined baking sheet in an even layer. Bake at 290°F (145° C) for 30 to 35 minutes, or until the lentils start to dry and crisp around the edges.
- Remove the tray from the oven. Toss the peanuts with the remaining gochujang mixture. Loosen up the lentils from the parchment, so you get these clusters of lentils, and then mix in the peanuts and the lemon zest. Spread it out really well, breaking up any clumps. Drizzle with an additional teaspoon of oil if needed, and return the tray to bake at 275°F (135° C) for about 15 minutes, keeping a close eye so the lentils do not get too brown from the maple syrup and gochujang. If they begin to brown too much, turn off the oven and let the tray sit inside for 10 minutes.
- Once the lentils are crisp, remove from the oven and fold in candied ginger or dates. Let it cool completely before storing or serving.
Make the nacho spice trail mix.
- Mix all the nacho spices and salt together in a small bowl. Toss 1/3 of the drained lentils(1 1/4 cup cooked red lentils) with the 2 teaspoons oil and the spice mix. Spread onto a parchment-lined baking sheet, pressing some of the lentils together to form small clusters. (This is optional, you can leave lentils as is as well. Try both ways and let me know what you prefer!) Bake at 320°F (160° C) for 25 minutes.
- Remove the pan from the oven, stir, drizzle with another teaspoon of oil for crisper results. Bake at 290°F (145° C) for another 15 to 30 minutes, stirring every 10 minutes, until the lentils are golden and crisp. I usually drizzle another 1-2 teaspoons oil as this trail mix doesn’t have the seeet chewy additions And can feel a bit dry. Add some dates or cranberries or add some oil. Cool completely, then store or serve.
Video
Notes
Storage : Let all lentil trail mixes cool completely before storing in an airtight jar. Savory lentil granola will keep for up to 2 weeks in a closed container at room temperature or up to 5 weeks in the refrigerator.
More protein: Add a few tablespoons of hemp seeds into any of these trail mixes after they are done baking. This will increase the protein quite a bit. You can make just one variety or all three. If you are making just one variety, triple the amount of seasonings or reduce the amount of lentils you are cooking to 1/2 cup dry split red lentils. For the nacho spiced lentil trail mix, you can add more cayenne for more heat or more nutritional yeast for more cheesiness. Add some lemon zest for tang Nutritional information is for 1 serve of the total lentils These trail mixes are all naturally gluten-free, as long as you use a gluten-free gochujang for the gochuhang peanut trail mix. The Indian-spiced and nacho cheese trail mixes are both soy-free. If you can find soy-free gochujang, you can use that to make the gochujang peanut trail mix soy-free. The nacho cheese trail mix is also nut-free.
More protein: Add a few tablespoons of hemp seeds into any of these trail mixes after they are done baking. This will increase the protein quite a bit. You can make just one variety or all three. If you are making just one variety, triple the amount of seasonings or reduce the amount of lentils you are cooking to 1/2 cup dry split red lentils. For the nacho spiced lentil trail mix, you can add more cayenne for more heat or more nutritional yeast for more cheesiness. Add some lemon zest for tang Nutritional information is for 1 serve of the total lentils These trail mixes are all naturally gluten-free, as long as you use a gluten-free gochujang for the gochuhang peanut trail mix. The Indian-spiced and nacho cheese trail mixes are both soy-free. If you can find soy-free gochujang, you can use that to make the gochujang peanut trail mix soy-free. The nacho cheese trail mix is also nut-free.
Nutrition
Calories: 339kcal | Carbohydrates: 42g | Protein: 16g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 620mg | Potassium: 663mg | Fiber: 16g | Sugar: 6g | Vitamin A: 484IU | Vitamin C: 37mg | Calcium: 56mg | Iron: 5mg