Low Iodine Pesto-Walnut Red Lentil Dip with Veggie Dippers
This vibrant, plant-based dip brings together creamy red lentils and a bright walnut-basil pesto in a way that feels indulgent but is completely built from whole, simple ingredients. Managing iodine intake often means scrutinizing packaged snacks and store-bought dips for hidden additives, dairy, and iodized salt — this recipe sidesteps all of that by using fine sea salt and fresh, unprocessed produce throughout. The lentils simmer down into a silky base that blends seamlessly with the garlicky, herb-forward pesto, creating a dip that's rich and satisfying without relying on anything off-limits. Walnuts add a subtle earthiness and body that makes the texture feel luxurious straight out of the food processor. A finishing drizzle of extra virgin olive oil and a spread of crisp carrots, celery, cucumber, and red bell pepper strips turns this into a full snack spread that looks as good as it tastes. It's the kind of recipe that works equally well for a casual afternoon snack or as a crowd-pleasing appetizer when you need something safe and genuinely delicious.
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Learn more →Ingredients
6 servings
For the dip
- 1 cup red lentils, rinsed
- 2 ½ cups water
- ½ tsp ground turmeric
- ½ tsp fine sea salt, plus more to taste
Chef's tipFine sea salt and table salt measure the same - no conversion needed.
For the pesto
- ½ cup raw walnuts
- 1 ½ cups fresh basil leaves, loosely packed
- 2 cloves garlic, roughly chopped
- 3 tbsp extra virgin olive oil, plus more for drizzling
- 2 tbsp fresh lemon juice
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional)
For serving
- 2 medium carrots, cut into sticks
- 2 medium stalks celery, cut into sticks
- 1 medium cucumber, sliced into rounds or spears
- 1 medium red bell pepper, sliced into strips
Instructions
- 1
Combine the rinsed red lentils, water, turmeric, and 1/2 tsp salt in a medium saucepan over medium-high heat. Bring to a boil, then reduce the heat to medium-low and simmer, uncovered, until the lentils are completely soft and have absorbed most of the water, about 15–18 minutes. Remove from heat and let cool for 10 minutes.
- 2
While the lentils cool, add the walnuts, basil, garlic, olive oil, lemon juice, black pepper, and red pepper flakes (if using) to a food processor. Pulse 8–10 times until the mixture is finely chopped and cohesive but not completely smooth — it should look like a rough, thick pesto.
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