Sneaky Red Lentil “Hummus” & Kitchen Sink Veggie Wrap

by Angela (Oh She Glows) on June 15, 2012


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.

IMG_0748 IMG_0751IMG_0752 IMG_0753IMG_0754 IMG_0755IMG_0756 IMG_0757 

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.

Print, Email, or Text this recipe

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?

Let's get social! Follow Angela on Instagram @ohsheglows, Facebook, Twitter, Pinterest, Snapchat, and Google+

Previous Posts

{ 40 comments… read them below or add one }

Page 3 of 3«123
Taylor June 17, 2012 at 8:35 pm

This is amazing! I’m pretty sure I like this better than regular hummus. And it was so easy. It was my first time using red lentils and I will definitely be using them again. Thank you so much!


Adina June 18, 2012 at 6:14 am

YUM. I often add hot sauce to my hummus (both chickpea and lentil varieties) for an extra kick of flavor (just 5/6 squirts really makes a difference!)


Tam Thi June 18, 2012 at 6:48 am

wow….i love this!! will try it :)


Lizzie June 18, 2012 at 7:06 am

This looks so yummy! Lentils don’t do well with me… do you think this could work with split peas?


Angela (Oh She Glows) June 18, 2012 at 7:14 am

Not sure…worth a shot probably!


Lucy June 19, 2012 at 3:38 am

That looks so gorgeous and great for summer!


Aijay June 19, 2012 at 10:12 am

I was thinking of making a dip today until this popped up on somebody’s post on faceB. I have some big split pea lentil in the cupboard at the mo. Was gonna use that in a curry (at some point) but might just use it for a dip like this. Might be interesting…hmmmm. Thanks for the idea oh glow-y one :-)


Christina June 19, 2012 at 3:56 pm

I’ve done a similar wrap (with store bought hummus) and put sunflower seeds on it.. so good! can also drizzle with balsalmic!


LeeAnn June 20, 2012 at 6:53 pm

I hope this thickens as it cools because right now I have a nice soup! Tastes great, tho. I boiled the lentils longer than called for, but it still seemed pretty watery to me. Since I wasn’t sure how liquidy they should be, I went ahead and used them. Next time I’ll cut down on the amount of water. If this batch doesn’t thicken, I’ll just throw in a can of chick peas or, if I have time boil some more lentils.


amy June 20, 2012 at 10:11 pm

This was great tasting! I recently was trying to think of a way to put my red lentils to good use. This was the perfect recipe! :)


ML Kenneth June 25, 2012 at 10:09 am

i just made this with pumpkin seed butter instead of the tahini, and added in some fresh ginger for zing. licked it right out of the bowl!


Kirsten June 26, 2012 at 7:33 am

Make this with any kind of beans – esp butter beans – heavenly :)


Leah Carpenter July 12, 2012 at 11:46 am

mine turned out like soup.. what did i do wrong? overcook the lentils?


Rosemary @ Lifes Healthy Approach July 12, 2012 at 12:47 pm

Mmmm I can not wait to try this out!!


Dora August 27, 2012 at 4:40 pm

i just tried this, and wow! for me that is way too much lemon. i added some more tahini and salt to balance the lemon, but next time i’m going to maybe halve the lemon juice and go from there. you can always add more, but you can’t take it out. i wish you had mentioned how lemony it was. i juiced my own lemons for it, so maybe if you used that bottled lemon juice it would be less potent and 5 tbsps would be right on the money. just leaving this comment here so that future readers will know to add lemon at their own peril :))


Sylvie August 28, 2012 at 12:42 pm

Why did mine turn out so runny? Soupy runny.


Erin September 9, 2012 at 1:47 pm

This was delicious, thank you!


Lauren September 9, 2012 at 10:19 pm

I made this today. SO good!! Thanks for the great recipe!


leslie September 16, 2012 at 4:21 pm

a restaurant in town that we love (boxwood) has this stuff but they drizzle roasted garlic olive oil on top. it’s sooooo good. i much prefer it to chickpea hummus. thanks for the recipe!


Ashley Benson September 26, 2012 at 9:38 am

Love your website and story!
I have decided to use this veggie wrap on the Health & Fitness Vacation I am hosting this Nov. in St. Augustine, FL! It will be a perfect addition to our menu! Check it out on my blog. Spots are still open :)


Stephanie October 4, 2012 at 12:18 pm

Love this recipe… I added some cumin and paprika for a hint of spice, but I’m sure it’s just as good without it.


Meredith October 9, 2012 at 6:41 am

I made some of this yesterday and added cumin and sriracha as my spices. It is AMAZING and I think it will be my go-to hummus from now on.


Gabi December 30, 2012 at 9:20 am

What kind of spices would you recommend adding to the lentil hummus?


Josephine December 31, 2012 at 10:39 am

I prepared this for new years’ eve tonight, it was very liquid when hot still but now it became a delicious creamy hummus :)


Diana January 11, 2013 at 12:17 pm

Delicious. I also add Berbere Spice Mixture to the hummus for a twist.


Jo davies January 31, 2013 at 7:51 am

I have just made this and it’s lush!!!!!! My kids are gonna luv it…. I can’t wait for tea!!!!!


Alli March 21, 2013 at 1:09 pm

I made this for an afternoon snack for my kids and I, ages 12, 6 and 4. I didn’t have yellow lentils but had brown ones instead so it looked like bean dip but I threw in sun dried tomatos, cilantro and cumin and it was perfect! My kids asked me to refill their bowl! I’m so glad they are getting something so nutritious! Thanks!!


Angela September 27, 2013 at 5:23 pm

This is my new favorite hummus. It’s seriously so good. This will be a fun recipe to play around with. Thank you!!!


Jessica October 6, 2013 at 10:07 pm

Can you use anything else other than tahini and what does it do to the hummus?


Angela (Oh She Glows) October 7, 2013 at 7:53 am

it makes the hummus very smooth and adds a bit of a kick! I don’t know of a substitute for it.


Judy December 12, 2013 at 1:00 am

Hi, that looks really great. I was looking for a recipe that I can make for lunch. Question, what is the name of the wrap you used? Also, what seasoning did you put in your wrap? Thank you.


NA January 12, 2014 at 3:15 pm

Thank you for making so many recipes without tofu and giving us other options (I’m trying to limit the amount of soy I eat but was finding it hard to find good protein-packed vegan lunch options).


Katherine June 25, 2014 at 10:28 am

What type of wraps do you recommend?


Roxy October 26, 2014 at 2:56 am

Made this today and not sure what happened? The red lentils absorbed all the water and were quite mushy (as red lentils are) and adding them with other liquids just made more of a liquidy puree instead of hummus. Luckily I had some cooked chickpeas on hand I just threw in to thicken it up.


Tina February 17, 2015 at 8:46 am

Hi Angela! What brand wraps do you use? They look delicious!


Emily May 26, 2015 at 10:04 am

do you have any favorite tortillas that you use? My favorite are Ezekial wraps (usually found in frozen section in Whole Foods) but they don’t “wrap” well.


Angela (Oh She Glows) May 26, 2015 at 10:52 am

Hi Emily,

Before I started eating gluten free I used to buy the Food for Life sprouted green tortillas. They might make a gluten free one, but I’m not sure.


Cleone August 17, 2015 at 9:53 pm

I made this last night and it was soupy like some of the others had commented. However, I put it in the fridge over night and it hardened a bit by morning. I was able to spread it on my wrap without a problem and it lasted until lunchtime. I’ll try to use less water next time cooking the lentils and see how that works out. I really like the flavor of the hummus.


Janet March 1, 2018 at 9:18 pm

Hi Angela, I really like your recipes, even bought your book. I have recently moved from the Uk to Oakville and it is not easy to find many options of vegan labelled wraps or buns. May I ask you where do you buy them? Thanks a mil!


Angela (Oh She Glows) March 2, 2018 at 7:33 am

Hey Janet, Thank you so much for the kind words about my recipes and book It’s been several years since this blog post so I’m not quite sure where I bought the wraps…likely from Whole Foods or Organic Garage though.


Leave a Comment

Previous post:

Next post: