Sneaky Red Lentil “Hummus” & Kitchen Sink Veggie Wrap



Yesterday, I somehow found myself depleted of my hummus stash, which let me tell you, I rarely let happen. Hummus addicts must have a stash at all times! Normally, I wouldn’t be able to blame Eric for this one, but he has recently fallen in love with hummus after years of me pestering him to try it. Now, I’ve created a monster who eats all my hummus. It’s karma, clearly.

I was also out of dried chickpeas and canned chickpeas, so making the hummus that changed everything was out of the question. That was when the red lentils caught my eye hidden in the back of my messy cupboard.

Knowing how fluffy and soft red lentils get when cooked, I figured that I could use them for a base in a spread, very similar to hummus. Red lentils have a fairly neutral taste (although a bit earthier than chickpeas), but I figured they would blend well into the other ingredients. Plus, they cook extremely fast so I knew it wouldn’t set me back much time.


It looks just like hummus, right?

After adding some lemon juice, tahini, sea salt, garlic, and a touch of olive oil, I had a spread that was very similar to hummus. It doesn’t taste exactly the same, but it’s delicious in its own unique way. Best of all, this dip took me about 15-20 minutes, and that includes cooking the lentils. Not too shabby!


I now had a lovely base for my wrap! I gathered some random veggies in the crisper (green onion, tomato, avocado, kale, red pepper, pea shoots) and went to town.

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You can use this recipe below as the “base” recipe and leave it as is (think of it as a classic hummus) or have fun playing around with mix-ins. I could see Indian and Mexican flavours working very well here. I added in a couple sun-dried tomatoes and some smoked paprika, but to be honest I preferred it best plain.


Sneaky Red Lentil “Hummus”

Make this spread as a fun alternative to chickpeas! It’s not only similar in appearance, but taste too. Red lentils also tend to be easier to digest, so if you have problems with chickpeas I encourage you to give this a try.

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Yield: 1 heaping cup


  • 1/2 cup uncooked red lentils + 1 & 1/4 cup water
  • 1 garlic clove, peeled
  • 5 tbsp fresh lemon juice
  • 1 tbsp tahini
  • 1 tsp extra virgin olive oil
  • 1/4 tsp fine grain sea salt, or to taste
  • water to thin out, if needed
  • Herbs & seasonings of choice, if desired


1. Pick through the lentils to make sure there are no pebbles and rinse in a small colander. In a medium-sized pot, add the lentils and 1 & 1/4 cup water. Bring to a boil, reduce heat to low, and cover, simmering until the water is absorbed or about 10-13 minutes. Stir the lentils frequently to prevent them from sticking to the pot.

2. With the food processor running, drop in the clove of garlic to mince. Add the cooked lentils, along with the lemon juice, tahini, and olive oil. Process until smooth. Add a touch of water if necessary to thin out.

3. Add salt to taste and other herbs and seasonings if desired.

Nutritional info: (per 2 tbsp) 45 cals, 1 gram fat, 7 grams carbs, 60 mg sodium, 1 gram fibre, 3 grams protein.


Have a great weekend and goodluck to Nik Wallenda tonight! Anyone going to watch?

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{ 138 comments… read them below or add one }

Laura @ Sprint 2 the Table June 15, 2012

What a cool idea! I could see this being really good with some miso and nori flakes for an Asian twist!


Angela June 15, 2012

that’s a great idea Laura. Let me know if you try it out.


Kamaile June 15, 2012

I had a vegan wrap similar to “sushi” once. It had a thin layer of rice, lots of veggies, avocado, pickled ginger (!!!) and a ginger miso dressing. SO GOOD, I still need to recreate.


Alisha @ Pink Spatulas June 15, 2012

I’m on a lentil kick right now, so I can’t wait to try it out! Looks like a perfect summer lunch.


Stefanie June 15, 2012

Thank you for this recipe. Now I have a use for those red lentils I keep looking at in my pantry. :)


Angela June 15, 2012

they’ve been lurking forever in my pantry too. I tend to only think of them for curry or soup, but this is a great way to use them in the summer.


Leanne @ Healthful Pursuit June 15, 2012

Oh my gosh, you’re always a step ahead of me! Just yesterday I wondered what hummus would be like if I used lentils, you beat me to the punch. Good to know though, now I don’t have to waste any ingredients. Will definitely, most certainly be making this tomorrow.
Also, karma for getting Eric addicted to hummus – I feel you on that. I have Kevin addicted to carrots. He goes through BAGS of them in a week. Every time I go to make a salad and want a carrot, it seems were fresh out. I planted a garden this year and all I planted were beets and carrots. I don’t doubt that once the tops start popping out of the soil, he’ll be the first one picking out all the carrots. Sheesh!
Have a good weekend, Angela!


Angela June 15, 2012

hah I don’t think I’m the first one to use red lentils in a dip. I wonder if other types would work though? Eric is a huge carrot fan too…the other night I grated a bunch for some muffins and I came downstairs and half the carrots were gone and he was eating a plate of plain shredded carrots. Normal…


Lindsey June 15, 2012

I love hummus in wraps too, I will have to try this out!


Janae June 15, 2012

I don’t think I mentioned this, but I love how you say “flavours” instead of flavors.

Also, I love red lentils! They are such an underestimated little legume. The first time I made them, I was surprised that they no longer were red, but yellow. Delicious, protein packed, & versatile.

Love your step-by-step wrap tutorial, btw!


Jeanine June 15, 2012

Love it! Red lentils with roasted red peppers and roasted garlic blended makes a great wrap spread as well!


Angela (Oh She Glows) June 15, 2012

mmm that does sound good


Joanna June 15, 2012

Love this alternative. I always have lentils on hand but always run out of chickpeas. Thanks! Have a good weekend. We’re going to have nice weather :)


Angela @ Eat Spin Run Repeat June 15, 2012

This is such a great idea! I don’t normally buy dry red lentils because it seems whenever I try to cook them, they just turn to mush. However, that’s ideal for this recipe!! Come onnnnn lunch time! :)


kristle June 17, 2012

yeah, mine turned to mush today when i made this! can lentils go bad? i may have just overcooked them because i didnt notice it was boiling for probably a few minutes, but after processing the lentil mush, it was way too watery for hummus. i added in a cup of canned chickpeas though and adjusted the seasoning.


Jen N September 19, 2012

Red lentils cook a lot faster than other lentils. Maybe just keep an eye on them and be prepared to take them off the stove early? I’ve made some really yummy things with red lentils!


Erica { } June 15, 2012

Every time I make a wrap for my boyfriend he requests I slather it in hummus first – I’ll have to sneak this in one day and see if he notices :D


Jessica @ Dairy Free Betty June 15, 2012

Mmmmmmm!! Love this idea!! I have sprouted lentils (from Costco) in my cupboard, I wonder if it will work!

My Newfoundland In Laws make Peas Pudding – which is yellow split peas – I made it a bit thinner and it’s awesome as a dip or a spread!! SUPER high in protein.

PS. Thanks for the cupcake recommendation, I’ll be making them today!!


luv what you do June 15, 2012

I am always looking for more recipes using the colorful lentils in my pantry. I love this one and since Have tahini in the fridge right now, I may be making this for lunch. What a great looking and creative sandwich!


Ruth June 15, 2012

What a great idea! I can’t wait to try it. I keep buying lentils and then realizing when I put them in the cupboard that I already have a bunch of them…!


Heather (Heather's Dish) June 15, 2012

oh, good idea on the lentils! i love the earthy/peppery taste that they have!


StoriesAndSweetPotatoes June 15, 2012

Such a good idea. I have SO many lentils I need to use up!


Debbie @ Live from La Quinta June 15, 2012

Hmmm, I have some red lentils at home. That looks delicious.


Christina June 15, 2012

What brand/kind of wraps do you use? I have such a hard time finding a whole grain wrap that doesn’t crack when I roll it up!


Wynter June 17, 2012

Have you tried lightly steaming your wraps before using them? I dampen some paper towel to sort of ‘sandwich’ my wrap, then microwave for no more than 30 seconds (too much time makes it gummy and chewy).


Christina June 18, 2012

I haven’t tried that!! Thank you :)


Kim @ Living, Laughing & Losing June 15, 2012

I love hummus in my wraps! I never would’ve thought to use lentils but it looks delicious! Thanks for sharing. :)


Anna June 15, 2012

That is SUCH a brilliant idea! I babysit for a two-year old, who LOVES hummus, but does not like lentils and beans. I have a feeling his Mum would be super pleased, if I would make this for him! Plus, then I could eat a whole bunch, too!


Katrina June 15, 2012

This wrap is so chalk full of goodness and I love that red lentil hummus!


Julie (A Case of the Runs) June 15, 2012

Hmmm, I’ve never thought about making red lentil hummus… I tend to stay away from red lentils for some reason, even though they cook so much faster than the green variety!


Allison F. June 15, 2012

This is absolutely ingenius! We often find ourselves in a hummus crisis (lol), and there just isn’t the time to soak and cook the chick peas. I will absolutely try this soon! SO smart. Thank you, Angela!


Angela (Oh She Glows) June 16, 2012

I hope you enjoy it! I agree, it’s nice to know a quicker method exists.


Tonya June 15, 2012

U can eat pea shoots?? May have to keep that in mind since my container peas don’t seem to want to produce anything but shoots!


Meredith @ DareYouTo June 15, 2012

Way to save the day! Looks delish


Caralyn @ glutenfreehappytummy June 15, 2012

oh that wrap looks delicious! I love the avocado in it! mmm! and i hate when i run out of hummus…total day ruiner! haha thanks for sharing!


Michelle June 15, 2012

Hi Angela,

This looks absolutely delicious and is about to be my weekend lunch. I just wanted to share with you a substitute for tahini. I am not a tahini fan and feel that it ruins hummus (but that is just my opinion). It took me years to figure out what to use in place of it, but I found it – zucchini! It makes a huge difference to the moisture of the hummus plus you’re getting the added nutrition. Anyway, I just thought that I’d share, in case you ever run out of tahini.

Thank you!


Catherine June 18, 2012

Thanks for sharing this, Michelle! My husband has a sensitivity to sesame, and I have never found a good enough substitute for homemade hummus without tahini! Tried avocado once, but it wasn’t quite the same. Will definitely try zucchini.


Angela (Oh She Glows) June 19, 2012

Thanks for the tip, I will have to try that sometime!


Averie @ Averie Cooks June 15, 2012

Your sneaky hummus looks so creamy and smooth and perfect! And what a perfectly-rolled wrap. It’s so tight and even. Sometimes mine are a total mess :)


Wendy Irene June 15, 2012

I have tons of lentils in my fridge just waiting to be made into hummus. Plus I have wraps. I think I know what I’m having for lunch. Have a great weekend, Angela!


The Mrs @ Success Along the Weigh June 15, 2012

I had good intentions when I bought lentils, then I threw them out. Now I’m going to buy them again and use them for more than a snazzy votive candle filler. (Uncooked of course…HA!)


Lynn June 15, 2012

I have not tried hummus! Is this the first recipe for it that u would suggest I begin with?
I know its good for me and I want to like it. thx LInda


Angela (Oh She Glows) June 16, 2012

I would start with the one I linked to at the top of the post. It can be adjusted to taste, well, as most dips can I guess :)


Anna @ The Guiltless Life June 15, 2012

Ooh I love wraps. There is no better lunch than a packed in there veggie wrap or pita. Extreme Pita is one of my fave on-the-go lunch spots!


Ariel Scheirer June 15, 2012

Try kicking it up with some spicy oil (oil with cayenne) and some chopped dried apricot and toasted pumpkin seeds. Now THAT is my favorite yellow lentil hummus ever.


Nikki @ Fresh Young Coconut June 15, 2012

I’m so grateful for every non-chickpea version of hummus that I find because I’m one of the unlucky ones who LOVES HUMMUS but doesn’t digest chickpeas very well. So, hurray and thank you for another awesome hummus-y idea! The wrap looks fantastic too. I love being able to use the the random veg in the crisper drawer.


Lauren June 15, 2012

Great idea! I love red lentils, especially in dal, so I’m sure to love this!


Silvia @ skinny jeans food June 15, 2012

That wrap looks so good!

I guess in the end one can make ‘hummus’ with any kind of bean, chickpea or lentil. Reminds me of a great dip of one of Giada di Laurentiis food network shows: a can of rinsed cannellini beans, 1 TB olive oil, garlic, rosemary and salt and pepper. For those surprise summer guest, or for a wrap!


jasper @ crunchylittlebites June 15, 2012

I am always afraid that I am going to burn out the motor on my food processor. Do you just say “do or die?” and go for it? :)


Nicole Davis June 15, 2012

This recipe sounds delicious! I’m going to have to give it a try over the weekend, thanks for sharing!


Lena June 15, 2012

This looks so good and has 3 of my faves avocado, hummus and cilantro. I’ll definitely be trying this recipe.


Noelle (@singerinkitchen) June 15, 2012

NICE, I wonder if I can get it past my non-lentil-loving hubby. Hmmm. Yummy wrap.


Alook Training June 15, 2012

This. Looks. AMAZING! Thanks so much for sharing- it’s always fun to see what delicious concoctions you can find from the leftovers in your cupboard :)


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