snack

Roasted Red Pepper Lentil Dip with Pita

PregnancyMediterranean-inspiredEasyServes 210 min

Creamy blended lentils and roasted red peppers scooped up with soft whole wheat pita wedges.

This creamy dip combines the rich iron content of lentils with the bright vitamin C from roasted red peppers. Vitamin C acts as a key that unlocks plant-based iron, making it much easier for the body to absorb. This synergy is especially important right now, as the baby is busy stockpiling iron in their liver for the first few months of life outside the womb, while the mother builds her own vital reserves for labor and nursing. The high fiber from both the lentils and the whole wheat pita also gently supports the mother's digestion as stomach space becomes limited.

View Nutrition Facts

One serving≈550 kcal · 24 g protein

Calories550 kcal

Protein24 g

Carbs79 g · 4.5g sugar

Fat17 g · 2.5g sat

Fiber25 g

Sodium655 mg

Folate328 mcg DFE

Iron7.4 mg

Calcium118 mg

Choline75 mg

Iodine34 mcg

Zinc3.8 mg

from its ingredients

Ingredients

1 can brown lentils, rinsed and drained
½ cup jarred roasted red bell peppers, drained
2 tbsp tahini
1 lemon, juiced
1 clove garlic, minced
½ tsp cumin
¼ tsp salt
1 tbsp olive oil
2 whole wheat pitas, cut into wedges

Method

1In a food processor or blender, combine the rinsed lentils, roasted red peppers, tahini, lemon juice, minced garlic, cumin, and salt.
2Blend on high until smooth and creamy. If the mixture is too thick, add a splash of water, 1 tablespoon at a time, until it reaches your desired consistency.
3Transfer the dip to a small serving bowl and drizzle the olive oil over the top.
4Serve immediately with the whole wheat pita wedges for dipping.

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