Red Lentil Spread: Hearty, Fresh, Simple
Red Lentil Spread (Serves approx. 12):
- 150g (5.3 oz) red lentils
- 50g (1.8 oz) sun-dried tomatoes
- ½ Onion
- 2 tbsp lemon juice
- 1 garlic clove
- 15g (1 tbsp) margarine
- 55g (2 oz) fresh bell pepper
- Optional: fresh basil for garnish
- Rinse the red lentils thoroughly under cold water in a sieve until the water runs clear.
- Place the lentils in a pot and add about 1 cup + 2 tbsp water for every ½ cup lentils (ratio 2:1). Bring to a boil, then simmer for about 10 minutes until the lentils are soft.
- Finely dice the onion, garlic, bell pepper and sun-dried tomatoes.
- Squeeze the lemon and set aside the juice.
- Heat the margarine in a small pan until melted.
- Briefly sauté the garlic and onion in the margarine until fragrant.
- Combine all ingredients in a bowl. Blend with an immersion blender or food processor until smooth and creamy.
- Garnish with fresh basil, if desired.
- Your lentil spread is ready to enjoy!
Sources:
Xia, M., Li, M., De Souza, T. S. P., Barrow, C., Dunshea, F. R., & Suleria, H. A. R. (2023). LC-ESI-QTOF-MS2 Characterization of Phenolic Compounds in Different Lentil (Lens culinaris M.) Samples and Their Antioxidant Capacity. Frontiers in Bioscience-Landmark, 28(3), 44. Source
Red lentils are particularly rich in flavonoids and phenolic acids, which act as antioxidants. Studies, including Xia et al. (2023), show that these compounds can help reduce cell damage caused by free radicals, thereby lowering the risk of chronic diseases.