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Revolutionizing Traditional Dips: Lentil and Cashew Hummus for the Whole Health Flexi-Plan Diet

Lentil and Cashew Hummus

1. Introduction: A Modern Take on Hummus

Traditional hummus has always been a beloved dip, but Lentil and Cashew Hummus adds a unique twist that aligns perfectly with the principles of the Whole Health Flexi-Plan Diet. This article delves into the myriad of health benefits and explains why this versatile dip fits into various diet plans.

Table of Contents

2. Lentils: The Nutrient-Rich Legume

Lentils, the main ingredient in Lentil and Cashew Hummus, are packed with essential nutrients such as protein, iron, and fiber. They have been associated with lowering cholesterol, improving heart health, and aiding in weight management1.

3. Cashews: The Creamy Delight

Cashew butter adds a creamy texture and unique flavor. Cashews are known for their heart-healthy fats and provide essential vitamins and minerals that promote good health2.

4. Olive Oil: Liquid Gold

Extra-virgin olive oil in the recipe is rich in monounsaturated fats and antioxidants, which can have beneficial effects on heart health3.

5. Fresh Lemon Juice: A Zesty Addition

Lemon juice adds a zesty flavor and is a great source of Vitamin C, supporting immune health4.

6. Healthy Spicing: Flavor without Guilt

Including minced garlic and hot sauce not only adds flavor but also carries their own health benefits. Garlic has been linked to improved heart health and immune support5, while hot sauce can aid in metabolism6.

7. Whole Health Flexi-Plan Compatibility

The Lentil and Cashew Hummus are designed with the Whole Health Flexi-Plan Diet in mind. Its plant-based ingredients support a range of nutritional needs.

8. Health Benefits Overview

  • Protein Rich: Supports muscle growth and repair
  • High Fiber Content: Aids in digestion
  • Healthy Fats: Supports heart and brain function
  • Low in Cholesterol: Good for heart health

9. Suitable Diet Plans

  • Vegan and Vegetarian Diets: Completely plant-based
  • Weight Management Plans: Low in calories, high in nutrients
  • Heart-Healthy Diets: Rich in heart-friendly fats and fiber

10. Conclusion: A Flavorful and Nutritious Addition

The Lentil and Cashew Hummus not only delights the palate but aligns with health-conscious lifestyles, making it an excellent addition to the Whole Health Flexi-Plan Diet. It's more than just a tasty treat; it's a nutritious option for various diet plans.

Courses
Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 30 mins Total Time: 45 mins
Servings 6
Calories 128
Best Season Summer
Description

Introducing a unique twist to traditional hummus, our Lentil and Cashew Hummus is a delectable blend of rich flavors and nutritious ingredients. Perfectly aligned with the Whole Health Flexi-Plan diet, this hummus brings together lentils and fresh cashew butter to create a dip that's as nutritious as it is flavorful.

Ingredients
  • 1 cup brown or green lentils (picked over and rinsed)
  • 1/4 cup freshly ground cashew butter (from a natural-foods market for best flavor)
  • 1/4 cup plus 2 tablespoons fresh lemon juice (from 3 to 4 lemons)
  • 1/2 tsp teaspoon minced garlic
  • 1/2 tsp hot sauce (adjust to taste)
  • Coarse salt to taste
  • 3 tsp extra-virgin olive oil (divided)
  • Fresh flat-leaf parsley leaves (for garnish)
  • 4 pocketless gluten-free pitas, toasted or grilled and cut into wedges
Instructions

  1. Cook the Lentils: In a medium saucepan, bring 8 cups of water to a boil. Add lentils, reduce heat, and simmer gently until tender, about 30 minutes. Drain and let cool completely. (Tip: Lentils can be prepared a day ahead and refrigerated.)

  2. Prepare the Hummus: In a food processor, combine cashew butter, lemon juice, garlic, hot sauce, and 1 teaspoon salt. Process until smooth.

  3. Blend with Lentils: Add the cooled lentils to the food processor, and process until smooth, about 2 minutes.

  4. Add Olive Oil: With the motor running, add 2 teaspoons of olive oil, and process until well incorporated.

  5. Garnish and Serve: Transfer to a serving bowl, drizzle with the remaining teaspoon of oil, garnish with fresh parsley leaves, and serve with whole-wheat pita wedges.

Nutrition Facts

Servings 6

Amount Per Serving
Calories 128kcal
% Daily Value *
Total Fat 4g7%
Sodium 160mg7%
Total Carbohydrate 17g6%
Dietary Fiber 4g16%
Protein 5g10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Lentil hummus, Cashew hummus, Meatless recipe, Whole Health Flexi-Plan diet, Vegan dip, Nutrient-rich hummus
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