Easy Lentil Dip (gluten-free, soy-free, nut-free)

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

Ingredients

• lentils – Adds protein and texture to the dip. You can double the lentils or add a can of drained chickpeas for even more flavor and texture, if desired.
• corn – Charred corn adds sweetness and smokiness to the lentil dip.
• aromatics – Jalapeños add some heat and onion adds a ton of umami to the salad.
• veggies and fruits – Cherry tomatoes, finely chopped kale, cilantro, apple, and cucumber add a ton of flavor and texture!
• hemp seeds – For even more texture and protein.
• dried herbs – The dressing gets flavor from pepper flakes, basil, garlic powder, nutritional yeast, salt, and pepper.
• maple syrup – A hint of sweetness brings out the flavors in the dressing.
• lime – Lime juice and zest add zingy flavor to the salad! Remember to zest the lime before you juice it.
• red wine vinegar – Adds even more tang.
• capers – We are crisping up some capers in olive oil to add texture. The leftover oil adds richness and umami to the dressing.

How to Make Lentil Dip

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.

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.

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.

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.

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.

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.

Top the dip with the crispy capers, and serve immediately with tortilla chips, crispy pita bread, baguette slices, or your favorite crackers.

How to Serve Lentil Dip

This lentil dip is a great appetizer, side dish, or snack with chips, crackers, or baguette for dipping. It works really well in a party spread with other finger foods, like Cucumber Sesame Mint Hummus Bites, Spinach Pinwheels, and my Everything Bagel Cheese Ball.

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!