Low Iodine Walnut Pesto Lentil Spread
This earthy, herbaceous spread is the kind of thing you'll want to keep in the fridge at all times — scoopable, satisfying, and packed with real flavor from toasted walnuts, fresh basil, and bright lemon juice. Lentils form the hearty base, cooked until completely tender and then blended with a fragrant walnut-pesto paste that includes cumin and turmeric for a warm, layered depth you don't usually expect from a dip. Managing iodine intake often means scrutinizing packaged snacks and store-bought spreads for hidden seafood derivatives, dairy, or iodized salt — this recipe sidesteps all of that by relying on whole, straightforward ingredients where you control every pinch of salt. The walnuts get a quick toast in a dry skillet before hitting the food processor, which coaxes out a nutty richness that makes the finished spread taste far more complex than the ingredient list suggests. A drizzle of extra virgin olive oil and a scatter of fresh parsley over the top make it look as good as it tastes. Serve it with sliced vegetables or gluten-free crackers and it works equally well as a party appetizer or a weekday snack you actually feel good about eating.
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Learn more →Ingredients
8 servings
For the lentils
- ¾ cup green or brown lentils, rinsed
- 2 cups water
- ¼ tsp salt
For the pesto-walnut base
- 1 cup fresh basil leaves, packed
- ¾ cup raw walnuts
- 3 tbsp extra virgin olive oil, plus more for drizzling
- 2 tbsp lemon juice (from about 1 lemon)
- 2 garlic cloves, minced
- ¼ tsp ground cumin
- ¼ tsp ground turmeric
- ¼ tsp black pepper
- ¼ tsp salt, or to taste
For serving
- 2 tbsp fresh parsley, roughly chopped (optional)
- sliced vegetables or gluten free crackers, for serving (optional)
Can be omittedgluten free crackers
Instructions
- 1
Combine the rinsed lentils, water, and 1/4 tsp salt in a medium saucepan. Bring to a boil over high heat, then reduce to a steady simmer and cook uncovered for 20–25 minutes, until the lentils are completely tender and have absorbed most of the water.
- 2
Drain any remaining liquid through a fine-mesh strainer and spread the lentils on a plate or sheet pan. Let them cool for 10 minutes until no longer steaming.
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