Directions:
- Rinse the lentils and pick out any stones.
- Preheat your oven to aprox 220ºc/400ºF spray the whole capsicum with oil and place in a baking sheet to roast until the skin is darkened (aprox. 20min). Once the capsicum is done remove it to a bowl and cover with plastic wrap.
- Meanwhile, dry toast the spices in a saucepan until fragrant. Add a splash of olive oil and saute until soft. Add the lentils and coat in spice mixture then cover with water and place on a gentle simmer with a lid half on for about 20 minutes. Try not to stir more than once or twice. After this time the majority of the lentils should be softened to almost a paste with a few chunky bit remaining.
- Remove and discard the skins from the capsicums. Using the back of 2 forks pulling away from each other, shred the capsicums. Stir in the lentil mixture. Allow to cool, stir in the mint, then refrigerate.
- This dip was served with crostini.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 97.63 Kcal (409 kJ) | ||
| Calories from fat | 3.03 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.34g | 1% | |
|---|---|---|---|
| Sodium | 4.71mg | 0% | |
| Potassium | 286.82mg | 6% | |
| Total Carbs | 17.4g | 6% | |
| Sugars | 1.6g | 6% | |
| Dietary Fiber | 8.22g | 33% | |
| Protein | 6.74g | 13% | |
| Vitamin C | 2.2mg | 4% | |
| Iron | 2.3mg | 13% | |
| Calcium | 32.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 107.77 Kcal (451 kJ) | ||
| Calories from fat | 3.34 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.37g | 1% | |
|---|---|---|---|
| Sodium | 5.2mg | 0% | |
| Potassium | 316.6mg | 6% | |
| Total Carbs | 19.21g | 6% | |
| Sugars | 1.77g | 6% | |
| Dietary Fiber | 9.07g | 33% | |
| Protein | 7.44g | 13% | |
| Vitamin C | 2.4mg | 4% | |
| Iron | 2.6mg | 13% | |
| Calcium | 35.4mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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