Bean, Lentil & Tomato Dip

High fiber + plant-based protein! Goes with anything!

Read below for the recipe and nutrition information!

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Recipe Information:

• Makes ~5 servings

• Total time: 10 minutes

Ingredients:

• 1 cup dry lentils (yields ~2.5 cups cooked)

• 1 can (15 oz) organic bean trio (or ~1 cup equal parts kidney beans, pinto beans, and black beans)

• 1 heirloom tomato, diced (I used green!)

• The juice of 1/2 lemon

• 2 Tbsp extra virgin olive oil

• Salt, pepper, & paprika to taste

Recipe:

1. Cook the lentils - Bring 3 cups of water to a boil. Add 1 cup dry lentils and cook for ~5 minutes, lightly stirring. Drain and pat dry.

2. Rinse the canned beans, pat dry.

3. In a medium-sized bowl, combine the lentils, beans, diced tomato, lemon juice, olive oil, salt, pepper, and paprika. Stir together until well combined. Taste and adjust seasoning as needed.

4. Store in the refrigerator in an air-tight container for up to 5 days. Enjoy with chips, crackers, veggies, cottage cheese, and more!

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Nutrition:

• Beans: Beans are packed with plant-based protein and fiber, which support muscle health and digestion! They’re also rich in iron, folate, magnesium, and potassium, helping support heart health, energy levels, and steady blood sugar.

• Lentils: Lentils are an excellent source of protein and fiber, making them filling and nourishing! They provide iron, folate, and B vitamins, which support energy production, brain health, and healthy red blood cells.

• Tomato: tomatoes are rich in vitamin C and potassium! They contain an antioxidant called lycopene, which is linked to many benefits including a reduced risk of heart disease and certain cancers.

• Lemon Juice: Lemon juice is high in vitamin C, which supports immune health and skin health! It also contains antioxidants and citric acid that aid digestion and help the body absorb iron from plant-based foods.

• Extra Virgin Olive Oil: Extra virgin olive oil is rich in heart-healthy monounsaturated fat and antioxidants! It contains anti-inflammatory compounds and vitamin E, which support heart health, brain function, and healthy skin.