Flavor-packed lentil dip comes together fast with serious protein and fiber punch! Lentils, roasted corn, veggies and crispy capers with herby pepper lime dressing is perfect for parties, potlucks, cookouts, and snacking! (gluten-free, soy-free, nut-free) High fiber, protein and iron!
This is the perfect lentil dip for summer. I was inspired by a lentil dip that went viral on TikTok, where you just take some lentils, add bruschetta and feta, Instead of those flavors, we’re adding a load of veggies and a fantastic dressing, and also crisp capers! All these flavors and textures have made this my fave this summer!
There’s also kale in the dip, hidden along with some herbs, so it’s a great way to sneak in kale. There’s just so much amazing flavor and texture overall in this lentil dip.
There’s the protein from the lentils. There are the fresh, crunchy veggies, jalapeño, and onion. There’s sweetness from the corn and the apple, the tart freshness from the cherry tomatoes, and refreshing vibrancy from the lime zest.
The nutritional yeast adds a bit of cheesiness and protein, while the hemp seeds bump up the protein and texture even more. And all of that balances out with a hint of spice from the jalapeño and the pepper flakes and a savory burst of flavor from the crispy capers.
This lentil dip is a great source of protein, fiber, vitamin C, B vitamins, potassium, magnesium, and iron because of all the plant-based ingredients in it. You can use whichever veggies you have on hand. If you don’t like lentils, you can use chickpeas or white beans and add some more spices to the dressing.
Make this dip and serve it with tortilla chips, crispy crackers, garlic bread or baguette slices. You can also use it to make wraps with pita bread or tortillas. It’s a versatile lentil dip that will disappear in no time.
Why You’ll Love this Lentil Dip
- protein- and veggie-packed dip with amazing flavors and textures
- quick and easy herb-lime dressing comes together in 1 jar
- crispy capers add a little crunch and a ton of umami
- naturally gluten-free, soy-free, and nut-free
For the Lentil Dip
- 15 ounce can brown lentils, drained, or 1 1/2 cups cooked lentils (See notes to make lentils from scratch.)
- 2 small ears corn, or 1 cup frozen corn
- 1 jalapeño, finely chopped, remove the seed section for less heat, if needed
- 1/2 cup chopped red onion
- 1 cup chopped cherry tomatoes, or Roma tomatoes
- 1 cup chopped kale
- 1/2 cup chopped cilantro, or other fresh herbs
- 1/2 cup chopped apple
- 1/2 cup chopped Persian cucumber, or more, to taste
- 2 tablespoons hemp seeds
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Prep the ingredients.
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Drain the lentils, and set them aside so they aren’t too moist. If you want the dip to be more lentil-heavy, you can use 2 cans of lentils instead of 1, or replace 1 can of lentils with chickpeas for a variation in texture and protein.. You can also add toasted nuts later for additional texture. Drain the capers for about 5 minutes or so. Pat them dry thoroughly with paper towels or let them air dry on paper towels while you prepare the rest of the ingredients. You want them as dry as possible before they go into the hot oil. Finely chop the jalapeño and finely dice the onion. Chop the cucumber, apple, tomatoes, kale, and herbs into a similar size, so that no one vegetable overshadows the others in the dip.
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Grill the ears of corn on a grill or directly over a gas flame on the stovetop over medium-high heat until most of the kernels have a bit of char. If you don’t want to grill or char the corn, boil over medium heat it in enough water to cover for about 15 minutes, or until cooked to your preference. Let the corn cool slightly, then remove the corn kernels with a knife and set them aside.
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If using frozen corn, heat it on a skillet with 1 teaspoon oil for 7 to 8 minutes, until it starts to pickup some golden color. Or, boil it for 10 to 15 minutes.
Make the crispy capers.
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Heat a small skillet over medium heat and add the olive oil. Once the oil is hot, carefully add the dried capers and spread them into an even layer. Let them cook undisturbed for 3 to 4 minutes, then stir them occasionally until they have shrunk slightly and changed color. Remove the crispy capers with a spatula and transfer them to a bowl, and reserve the oil.
Meanwhile, make the dressing.
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Add the garlic powder, nutritional yeast, red pepper flakes, salt, black pepper, and dried basil, if using dried, to a jar. Carefully pour the hot caper oil into the jar, so the garlic powder and pepper flakes can infuse the oil. Then add the lime zest, lime juice, red wine vinegar, and maple syrup, and close the jar. Shake well until everything is combined. If the dressing is too thick, add a little more lime juice and olive oil and shake again until smooth. Or, mix really well in a bowl until all of the ingredients are well incorporated.
Assemble the dip.
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Add the lentils, corn, all of the chopped vegetables, herbs, hemp seeds, and dressing to a large bowl. Toss everything together really well. Taste and adjust the salt, heat, and lime juice as needed, then toss again.
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Top the dip with the crispy capers, and serve immediately with tortilla chips, crispy pita bread, baguette slices, or your favorite crackers. You can also use this lentil dip to make wraps. Warm some pita bread, spread on a little hummus, and pile the lentil dip on top. It’s fantastically fabulous!
How to Make Lentils from Scratch: Wash 1/2 cup dry brown lentils and soak for 10 minutes then drain and add to a saucepan with 2 cups of water. Cook over medium heat partially covered, until the lentils are cooked to preference (30-40 mins) . Or pressure cook in the instant pot with 1.5 cups water for 14 minutes with a natural release.
Calories: 284kcal, Carbohydrates: 40g, Protein: 16g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 3g, Sodium: 485mg, Potassium: 773mg, Fiber: 12g, Sugar: 10g