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Red Lentils & Roasted Bell Peppers Muhammara Recipe: A Nutritious Twist on a Classic Dip

I simply love “hiding” more nutrition into classical recipes. For example like in this Red Lentil Muhammara. This unique twist on the traditional Middle Eastern dip is packed with protein and flavor and it will easily become your favorite dip/spread.



A plate with a sourdough bread with red lentils and roasted bell peppers spread, topped with pine nuts and parsley



What is Muhammara?


Muhammara is a vibrant, tangy dip originating from Syria. Traditionally made with roasted red peppers and walnuts, my version adds red lentils for an extra protein boost and a creamy texture. It's the perfect blend of sweet, tangy, and slightly spicy flavors that will tantalize your taste buds.



It's not just about feeding your body; it's about nourishing your soul and finding joy in the simple pleasures of life.


Why You'll Love This Recipe


1. Nutrient-Rich: Red lentils are a powerhouse of protein and fiber, while red bell peppers are loaded with vitamins A and C.

2. Versatile: Use it as a dip, spread, or sauce - it's incredibly versatile!

3. Make-Ahead Friendly: Perfect for busy women who want to prep healthy snacks in advance.

4. Customizable: Adjust the spice level to your liking with optional cayenne and chili.



Ingredients for Red Lentils & Roasted Bell Peppers Muhammara


3 red bell peppers

1/4 cup (60 mL) red lentils

4 tbsp Extra Virgin Olive Oil, divided

1/4 lb shelled toasted walnuts

1 garlic clove, roughly chopped

2 1/2 tbsp tomato paste

3/4 cup bread crumbs

1 Tbsp (15 mL) lemon juice

2 tbsp pomegranate molasses

1/4 tsp cumin

1/2 tsp salt


Optional: 

1/2 tsp cayenne pepper

1 tsp chili for extra heat


Toppings:

Walnuts or pine nuts

Parsley



Instructions


1. Preheat your pan or oven and roast the red bell peppers until the skin is charred and blistered.

2. While the peppers are roasting, cook the red lentils in a small pot of boiling water for about 10 minutes or until tender. Drain and set aside to cool down.

3. Once the peppers are done and chilled, place them in a blender together with the rest of the ingredients and blend until smooth.

4. Taste and adjust seasonings as needed. If you like it spicier, add the optional cayenne and chili.

5. Transfer to a serving bowl or spread it on a sourdough bread and drizzle with the remaining olive oil and topped with walnuts and parsley



Serving Suggestions


Serve your Red Lentil Muhammara on a fresh sourdough bread as an opened sandvich or in a bowl as a dip for your crackers or vegetable sticks. it's also a great addition to grain bowls or as a sauce for grilled meats and vegetables or even pasta.



The TCM Perspective


According to Traditional Chinese Medicine principles, this dish is a wonderful balance of flavors and nutrients. The red lentils and bell peppers provide warmth, while the pomegranate molasses adds a touch of sweetness and acidity, promoting digestive harmony. The walnuts offer a nourishing element that supports overall vitality.


Remember, taking the time to prepare and enjoy nutritious foods like this Red Lentil Muhammara is a form of self-care. It's not just about feeding your body; it's about nourishing your soul and finding joy in the simple pleasures of life.



So, why not take a break from your busy schedule and treat yourself to this delicious, healthy dip? Your body and mind will thank you for it!




Nutritional Information

Serving Size: 2 Tbsp (30 mL)


Per serving:

Calories 80

Total Fat 8 g

Saturated Fat 1 g

Cholesterol 0 mg

Carbohydrates 3 g

Dietary Fibre 1 g

Sugar 1 g

Protein 1 g

Sodium 45 mg

Potassium 81 mg

Folate 18 mcg

Comments


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I'm so excited to be sharing with you health tips that are carefully curated to bring balance and positive change to your everyday life.

My goal is to empower you and guide you back to your roots and support your wellbeing with movement, delicious recipes and wellness tips in a joyful and tasty way, without struggle!

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