What is it Wednesday | Bob's Red Mill

What is it? Wednesday: Hemp Seed Hearts

by Cassidy Stockton in What is it? Wednesday

Welcome to What is it? Wednesdays! Every other Wednesday, we’ll explore a different ingredient or product in depth. We’ll be covering the benefits, uses and common misconceptions about each. If you have any requests, leave them in the comments and we’ll work them into the schedule. 

***

Hemp seeds: the mysterious, slightly illicit ingredient that keeps popping up all over the place. The ingredient that is incredibly healthful and delicious, yet still often triggers our firewall. The thing is, though, that hemp seeds are pretty darn nutritious and have nothing to offer those folks who are looking for a “good time.” Like a good kid with a bad friend, hemp seeds are guilty by association. I don’t think I’m wrong to say that’s changing. Many people have gotten over the association and recognize hemp seeds for what they are- a wonderful way to include protein and omega-3s in your diet.

What is it? Hemp seed hearts, aka hulled hemp seed, are small cream-colored seeds about the size of a sesame seed. They have a nutty flavor and nut-like texture, more creamy than crunchy. The term heart is often used to describe the seed without its hull, as in the heart of the seed.

Why would you eat it? Hemp is high in protein and contains all eight essential amino acids, classifying it as a complete protein. Hemp also contains a nice amount of Omega-3 fatty acids. Plus, they just plain taste good, so that’s always a good reason to eat them.

What is it? Wednesday: Hemp | Bob's Red Mill

How do you use it? Hemp seeds are pretty versatile. They have such a mild flavor that they can go sweet or savory. A basic way to enjoy hemp seed is to add it to your hot cereal or smoothie. Hemp can also be added to salads, baked goods and yogurt. Unlike chia and flax, hemp is not as high in fiber, so the addition of hemp will not dramatically alter the outcome of your recipe. We personally love this recipe using hemp in place of pine nuts for pesto. Not only are hemp seeds more nutritious than pine nuts, they’re far cheaper these days.

What about its connection to marijuana? Hemp seeds and marijuana come from the same species of plant, but different varieties and the similarities stop there. Hemp seeds do not contain THC (tetrahydrocannabinol), the active substance in marijuana.

Can you eat it raw? Yes, absolutely. Like nuts, hemp seeds are also wonderful gently toasted.

Can you eat it whole? Yes, hemp seeds do not need to be ground to enjoy the nutritional benefits. If you grind them, you’ll most likely end up with a paste similar to tahini.

Is it vegan? Yes, hemp seed are vegan.

Are Bob’s Red Mill hemp seeds gluten free? No, while hemp is naturally free from gluten, we do not produce our hemp seeds in our gluten free facility or batch test them for gluten.

Hemp Protein Truffles | Bob's Red Mill

Recipes we love using hemp seeds:

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
Soy Protein Bars F

Fuel Your Awesomeness with These Protein Bars

by Cassidy Stockton in Gluten Free, Recipes

These protein bars are a delicious way to fuel up before a big hike/run/ski/whatever or to use as recovery fuel from said activities. These are not diet bars or low cab treats, these are fuel and should be treated as such. In our opinion, fuel should taste good. We aren’t fans of the “food is fuel, just get it in” mentality. Food is just one of many tools at your disposal to keep your body working and we think it should taste good while doing so. After all, if it tastes good and you feel satisfied, you’re less likely to choose high calorie, nutritionally deplete options.

When made according to this recipe, these bars remind me of halva- that decadent sesame treat common in the Middle East. I’d imagine these beat the pants of halva nutritionally and will keep you going longer. When choosing fuel, each bite should work toward keeping your body and brain in tip-top condition, why not choose something that tastes good too?

Protein Bars | Bob's Red Mill

Protein Bars

We chose to use peanut butter and our soy protein powder in this recipe, but you can chose a different nut butter or different protein powder for similar results.

Line an 8×4-inch baking pan with waxed paper and set aside. In a bowl, combine peanut butter, water, maple syrup and vanilla extract. Stir until smooth. Add oat flour, rolled oats, protein powder and flaxseed meal. Mix until combined. Dough will be dry and crumbly. Press evenly into the bottom of the pan and set aside. In a bowl in the microwave or small saucepan on the stove top, gently heat chocolate chips until melted, taking care not to burn. Pour melted chocolate over oat layer and smooth with a spatula to cover evenly.  Sprinkle almonds over the top and press gently into chocolate layer. Transfer baking dish to the refrigerator or freezer until chocolate sets, about 10 minutes. Run a knife around the inside edge of the dish and use the waxed or parchment paper to lift out of the pan. Cut into bars with a sharp knife. Makes 6 bars.

 Nutrition Facts: Each bar contains: Calories: 230, Calories from Fat: 90, Total Fat 10g, Saturated Fat 2.5g, Cholesterol: 0mg, Sodium: 95mg, Total Carbohyrdates: 24g, Dietary Fiber: 4g, Sugars: 9g, Protein: 11g. 

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
FlaxseedandMeal F

5 {Easy} Ways to Add Flax to Your Diet

by Cassidy Stockton in Whole Grains 101

Flaxseed is considered to be a super food for two main reasons- it delivers quality plant-based omega-3 fatty acids and ground flaxseeds (as opposed to the oil) are a good source of dietary fiber. There are many other wonderful health properties that are attributed to flax, but we’re not doctors and you can read the claims elsewhere- like this great WebMD article. If you want to know more about flax, read our What is it? Wednesday post. I’m not really here today to tell why should include flax in your diet. No, I’m here to tell you just how easy it is to include flax. We’ll assume you already want to eat more flax.

5 {Easy} Ways to Add Flax to Your Diet | Bob's Red Mill
Here are five simple, easy and DELICIOUS ways to make sure you get a little more flax in your life.

1. Drink it down- version 1. Okay, this one might not be all that delicious, but I can tell you that it is a common practice in our office and you can see this method being used on any given day here because it’s easy and it gets the job done. Here’s what you do- pick your beverage of choice- we recommend water or juice and mix in 1 to 2 tablespoons of flax. Just mix it up and drink it down. Don’t let it sit too long or you’ll have a very thick drink. Yes, kind of unappealing, but if you just want to get it in, this is a quick and relatively painless way to do it.

2. Drink it down-version 2. This is my preferred method. Add flax to your smoothie. If you don’t have smoothies on the regular, it might be a fun way to mix up your breakfast routine. We put together 10 of our favorites in this post if you need some inspiration.

5 {Easy} Ways to Add Flax to Your Diet | Bob's Red Mill
3. Mix it with your oatmeal. Or any hot cereal really. Just add your flaxseed meal after you’re finished cooking. It adds a nutty flavor that won’t overpower the dish. If you like your hot cereals with sugar, you’ll probably never even notice the flax.

4. Add it to your baked goods. This is a great option for those of you who want to eat more flax, but don’t like the flavor and/or texture. Muffins (pictured below), quick breads, pancakes, brownies, cookies, bread– nearly anything can take a little flax without altering the flavor and texture of your baked good. To get started, I recommend following a tried and true recipe, like these Date and Apricot Muffins from Spiced or these Blueberry Banana Muffins from The Lemon Bowl. The only downside of eating flax this way is that you’re not guaranteed to get a full serving with each serving of the baked good. The upside is that you won’t notice the flax. Heck, your picky kid probably won’t notice the flax (although I’m convinced mine would notice if I breathe funny on his food). You can feel better about eating said baked good and know that you are getting the benefit of flaxseed. *You can also use flax to replace eggs. We’ll dive in deeper on this topic tomorrow.

5 {Easy} Ways to Add Flax to Your Diet | Bob's Red Mill

5. On Toast. This is a funny one that a customer recommended to me a long time ago and, once I tried it, I was hooked. It’s definitely my second favorite way to enjoy flax. Slather a piece of toast (although it could really work with any bread-like substance from muffins to pancakes), with honey, peanut butter, jam, whatever as long as it’s sweet and/or flavor masking, sprinkle flax on top, mix it in a little bit and chow down. A good multi-grain bread with peanut butter and honey is my go-to. The bread and the topping cover most of the flavor and texture.

That’s it. Five easy ways to get more flax in your diet. For recipes and inspiration, visit our recipe collection at bobsredmill.com or check out our Super Seeds board on Pinterest. Be sure to check back later in the week to find out how to use flax to replace eggs and fat in your baked goods.

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
PB & J-2 f

The 10 Best Smoothies Ever

by Cassidy Stockton in Meatless Mondays, Recipes

Smoothies seem to be all the rage these days and for good reason. They’re easy to make (all you need is a decent blender), easy to consume (talk about portable!) and endlessly customizable.  If you want protein, add protein powder- hemp, whey, soy– and/or nut butters. If you want more fiber, oat bran, flax and chia are wonderful additions. Fruit, nut butters, coconut, wheat bran, avocado, pumpkin… you name it, it can probably be added to a smoothie. Green smoothies are a fun way to sneak more greens into your diet (and kids might find it fun, too). With the right ingredients, smoothies can be a meal unto themselves.

We’ve gathered together 10 of our favorite combinations to spur your creativity in the kitchen. A few things to keep in mind:

  • We’ve called out particular protein powders for each recipe, all of these can be made with any of our plain, unsweetened protein powders.
  • Any of these can be made with your choice of milk, no matter what we say in the ingredients.
  • When we call for coconut milk, we mean something like Silk Coconut Milk, not canned coconut milk.

The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free

The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten freeThe 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free The 10 Best Smoothies Ever | Bob's Red Mill vegan, gluten free

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
Hemp Protein Truffles | Bob's Red Mill

Hemp Protein Truffles

by Cassidy Stockton in Recipes

When I was handed my first protein truffle a few weeks ago, I was hesitant. We were in the heyday of Christmas sweets and another truffle, especially one that boasted protein powder, wasn’t that appealing. But, I took one for the team and am I ever glad I did.

You probably wouldn’t want to sit down to a whole plate of these, but they are tasty and deliver approximately 2 grams of complete protein (from the hemp protein powder) and 3 grams of dietary fiber per truffle. This is a great way to get more protein and fiber for people who aren’t into smoothies and need a little extra boost. These truffles would be a fabulous treat/snack to take along when you’re on the go and make a perfect post-workout recovery snack.

This recipe uses our Hemp Protein Powder, but you can use any plain protein powder (such as our whey or soy protein powders) you like in this recipe with good results. I recommend staying away from flavored powders, as they may be too sweet to use in this recipe.

Hemp Protein Truffles | Bob's Red Mill

Hemp Protein Truffles

  • ¼ cup chopped Medjool Dates (about 7 dates)
  • ¼ cup Bob’s Red Mill Hemp Protein Powder
  • 2 Tbsp Rolled Oats
  • 1 Tbsp Coconut Flour
  • ¼ cup Milk or Non-Dairy Milk Alternative
  • 2 Tbsp Maple Syrup
  • 2/3 cup Dark Chocolate Chips
  • 2 Tbsp Coconut Oil

Line a small dish with waxed paper and set aside. In a food processor, combine dates, protein powder, oats, coconut flour, milk and maple syrup.  Process until a smooth paste forms, stopping and scraping down the sides as needed. Portion the mixture into 10 pieces, about 1 Tbsp each, and shape into balls; set aside. In a small saucepan, combine chocolate and coconut oil.  Heat over medium-low until the chocolate has melted, stirring to combine well. Remove the mixture from the heat and let cool about 5 minutes. Using a fork, lower each truffles into the chocolate mixture to coat. Let any excess chocolate drip off before transferring the finished truffle to the prepared dish. Transfer the dish to the freezer until the chocolate sets, about 20 minutes. Makes 10 truffles.

Each truffle contains: Calories: 150, Calories from Fat: 60, Total Fat: 7g, Saturated Fat: 4.5g, Cholesterol: 0mg, Sodium: 10mg, Total Carbohydrates: 24g, Dietary Fiber: 3g, Sugars: 19g, Protein: 2g. 

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
What is it Wednesday | Bob's Red Mill

What is it? Wednesday: Chia

by Cassidy Stockton in What is it? Wednesday

We are very excited to bring you What is it? Wednesdays! Every other Wednesday, we’ll explore a different ingredient or product in depth. We’ll be covering the benefits, uses and common misconceptions about each. If you have any requests, leave them in the comments and we’ll work them into the schedule. 

***

Our first WIW for the New Year is Chia! Chia is definitely one of the trendiest ingredients out there right now and can be found in everything from baked goods to smoothies. First off, if you know what chia is, congratulations- you’re ahead of the curve. For the rest of us, let’s dive in deeper and see what the fuss is all about.

What is it? Chia is a small seed that originated in Mexico and Central America. The seeds range from white to black and are about the size of a poppy seed. Chia seeds were used by Aztec warriors to increase their endurance during travel.

Why would you eat it? Chia seed contains a wealth of fiber—5 grams in just one tablespoon. It is the fiber in chia that causes chia seed to swell when combined with water, creating chia gel. Whether you eat chia gel or just the raw seeds, the hydrophilic action of chia seed will keep you full longer than many other seeds. Chia also delivers a healthy amount of Omega-3 Essential Fatty Acids- approximately 2282 mg of Omega-3 per tablespoon. If those aren’t good enough reasons to eat chia, then we don’t know what are.

What is it? Wednesday: Chia | Bob's Red Mill

How do you use it? Chia seed is incredibly versatile. You can add it to baked goods, sprinkle it on salads, mix it in smoothies and enjoy it with hot cereal. Because of chia’s ability to make a thick gel when combined with water, chia works well in place of eggs in many recipes and can act as a binder when a little more adhesion is needed- think burgers and meatloaf. Chia’s incredible ability to thicken can be used to create vegan puddings and quick-jams with fantastic results.

How do you make chia gel? To make chia gel, combine 1 tablespoon of chia with 1/2 cup water and let sit for about 15-20 minutes. You will be amazed at how thick the gel will become. Drinking/eating this combo is a great way to enjoy chia and get the benefits of this powerhouse seed.

How do you replace an egg with chia? Chia is a wonderful substitute for eggs in quick breads, cookies and pancakes. To replace one egg, combine 1 tablespoon of chia with 3 tablespoons of water and let sit for 5 to 10 minutes. Add to the recipe as you would an egg.

Can you eat it raw? Yes, chia is best eaten raw.

Can you eat it whole? Yes, unlike flax, whole chia seed can be broken down by the body and digested. It does not need to be ground.

Is it vegan? Yes, chia seed is vegan.

What is it? Wednesday: Chia | Bob's Red Mill

Is Bob’s Red Mill Chia Seed gluten free? No, while chia is naturally free from gluten, we do not produce chia in our gluten free facility or batch test it for gluten.

Finally, is this the same seed they sell with Chia Pets? Yes, it is the same seed, but ours is food-grade quality. We don’t recommend eating anything that came with a chia pet, but you could use our seeds to grown your own chia pet. True story: a customer washed some chia down the drain. A few weeks later the sink was backed up. When the plumber opened the catch, our customer had chia seed growing in her pipes. No joke. Safe to say, you should probably not put extra chia down the drain. The compost? That’s an ideal place for leftover chia gel.

Recipes we love using Chia:

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
Sweet Glazed Rosemary Onion Lentil Loaves | Bob's Red Mill

{Meatless Mondays} Sweet Glazed Rosemary Onion Lentil Loaves

by Sarena Shasteen in Meatless Mondays, Recipes

I think it’s safe to say that life is busy for most of us. As a full time working mom, I am constantly trying to come up with ways to make getting a home cooked meal on the table fast. It’s kind of funny how when I was working part time as a personal trainer, I would always encourage my clients to prep meals for the week to stay on their healthy meal plans and now I have to actually walk the walk myself (instead of just talk the talk) in order to continue to put healthy meals on the table on a nightly basis for my own family.

Sweet Glazed Rosemary Onion Lentil Loaves | Bob's Red Mill

Sweet Glazed Rosemary Onion Lentil Loaf is one of our family’s all time favorite meals. Nothing says comfort food like a hearty warm meal during these coolers days, too. This meal comes together in about an hour when prepped the night before. Prepping this the day before also allows the chia seeds to soak up the moisture, as well as, allows all the flavors and ingredients to bind together giving this a nice “meaty” texture.

loaf 3s

Don’t let the ingredient list scare you. This really is a simple recipe. To complete the meal, serve the lentil loaf with a side of buttery mashed potatoes (cut potatoes the night before, place them in water and put them in the fridge for easy prep the next night) and fresh green beans. Your family will have happy, healthy bellies.

Sweet Glazed Rosemary Onion Lentil Loaves | Bob's Red Mill

Sweet Glazed Rosemary Onion Lentil Loaves

(makes 3 miniature loaves)

Topping

  • 1/3 cup Ketchup
  • 1 Tbsp Brown Sugar
  • 1/2 cup sautéed Red Onion

Place the lentils and mushrooms in 4 cups water. Bring to a boil. Reduce heat and simmer for 20 minutes or until done. Poor off excess water. Allow to slightly cool. Next add oats through pepper to the lentil mushroom mixture and mix thoroughly until well combined. Place in the refrigerator and allow to cool completely.* When ready to make, divide the mixture into 3 miniature loaf pans. Combine the ketchup and brown sugar. Top the uncooked loaves with ketchup mixture. Bake at 400 degrees for 30 minutes, add the onions to the top of the loaves and bake an additional 20-30 minutes.

*At this point, you can choose to cook the loaves when the mixture has cooled or save them for a night when you need a meal to throw in the oven. 

Sarena Shasteen: The Non Dairy QueenSarena Shasteen has been an avid health food and fitness enthusiast from an early age. She holds a degree in Culinary Arts from The Art Institute of Atlanta, a certification in Fitness Nutrition and is a certified Fitness Trainer from International Sport Science Association (ISSA). Becoming a Personal Trainer and Specialist in Fitness Nutrition has been a lifelong goal of hers. Sarena enjoys helping others reach their health goals by teaching them that health and fitness are not only achieved in the gym, but also through fun everyday activities. Now a food writer, recipe developer, personal chef,  Personal Trainer and Specialist in Fitness Nutrition, she enjoys sharing with others that healthy living can be fun and delicious. Keep up with her at The Non Dairy Queen and on Facebook and Twitter.

 

About The Author
Sarena Shasteen Google: Sarena Shasteen
Share this article:
NOURISH KITCHEN AND TABLE oatmeal

Nourish Kitchen + Table’s Baked Oatmeal

by Cassidy Stockton in Gluten Free, Recipes

Baked oatmeal is a wonderfully delicious way to enjoy the benefits of whole grain oats. This version from Nourish Kitchen + Table combines apples, raisins and pecans for a wholesome, satisfying breakfast. We love baked oatmeal because it’s so easy and it makes the creamiest oats. Of course, Nourish Kitchen + Table has to take it up a notch with a scrumptious streusel topping that everyone (even the kids) will enjoy. This is a great breakfast/brunch option when you want to serve a group of folks.

Nourish Kitchen + Table

Not familiar with Nourish Kitchen + Table? Nourish is a seasonally-influenced, locally-inspired takeaway food shop and café in New York City. They offer the West Village community the comfort of a kitchen away from home. Created by nutritionist and superfoodie Marissa Lippert, who understands the need to bring flavor and balance back to the table, Nourish’s innovative fare bridges the gap between healthful eating and really delicious food.

We partnered with Nourish Kitchen + Table to bring you this recipe because they love our oats and we love their commitment to quality food that is both nutritious and delicious. Fingers crossed that they’ll open a new shop here in Portland. You can keep up with them at nourishkitchentable.com, Facebook, Twitter, Pinterest and Instagram (where they post drool-worthy images of their offerings). If you find yourself in the West Village, we encourage you to stop by and fuel yourself with something delicious!

Nourish Kitchen + Table Baked Oatmeal | Bob's Red Mill

Nourish Kitchen + Table’s Baked Oatmeal

Serves 6-8

Streusel

In a large saucepan, combine first 5 ingredients, oats through apple, and cook over medium-low heat for 7-10 minutes until oats are fully cooked and apples have softened, stirring pecans and raisins in lightly after turning the heat off.

Preheat oven to 350°F.  Spoon oatmeal into a 9×9 or 9×12 baking dish.  Mix streusel ingredients together and sprinkle over oatmeal.  Bake for 20-25 minutes until streusel is golden brown.

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
Breakfast Muesli Bars F

Breakfast Muesli Bars

by Cassidy Stockton in Meatless Mondays, Recipes

Happy New Year! Let’s kick off 2015 right with some better-than-the-box breakfast bars. Yes, it’s easy to buy those breakfast/granola bars in the cereal aisle, but what are you really getting? Possibly a few whole grains mixed with a whole lot of weird ingredients, chemicals, colors and flavors. Unless you pick very carefully (we admit that there are a few good bars out there), you’re spending a lot of money on what amounts to junk food wrapped in false promises.

Scrap that idea and make these instead. They’re full of whole grains, fruit, nuts and flax for a bar that is rich in fiber, omega-3 and flavor! Some of our customers have opted to leave out the orange zest and orange juice concentrate, preferring to skip the orange flavors altogether. If you opt to leave out the orange juice concentrate, try 3 Tbsp of jam or adjust the honey if you need more liquid. Make this recipe gluten free by using our gluten free muesli and gluten free oat flour. Make them vegan by using maple syrup in place of honey. The flavor will be different, but they’ll still be delicious! Slice these bars and wrap in parchment paper or plastic wrap for lunch boxes or on-the-go snacks.

Here’s to a happy, healthy New Year! 

Whole grain breakfast muesli bars- easily made vegan and gluten free. @bobsredmill

Breakfast Muesli Bars

This recipe was developed especially for Bob’s Red Mill by renowned whole grain specialist, Lorna Sass, author of Whole Grains Every Day Every Way.

  • 2 tsp Orange Zest
  • 1/4 cup Honey
  • 3 Tbsp Orange Juice Concentrate
  • 2 Tbsp Olive Oil (or Walnut Oil)
  • 1/2 tsp Sea Salt
  • 1/2 tsp ground Cinnamon
  • 1-1/2 cups Old Country Style Muesli*
  • 1/2 cup Whole Grain Oat Flour*
  • 1 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/3 cup Cranberries
  • 3 Tbsp Flaxseed Meal
  • Oil for greasing the pan

Directions

Step 1

Place a rack in the center of the oven and preheat to 350°F. Lightly oil an 8-inch square baking pan.

Step 2

In a 3-quart pot, bring 1 cup of water to a boil. Turn off the heat and blend in the honey, orange juice concentrate, oil, salt, and cinnamon. Stir in the muesli, oat flour, baking powder, baking soda, and dried cranberries.

Step 3

In a small bowl, mix the flaxseed meal and 1/4 cup water until the mixture becomes thick, gummy, and slightly frothy (use a fork to vigorously stir as if you were beating egg whites). Fold the flax-seed mixture and orange zest into the muesli until well blended.

Step 4

Pour the mixture into the prepared pan and even off the top. Bake uncovered until the sides and bottom are golden and a toothpick inserted into the center comes out clean, 40 to 45 minutes.

Step 5

Set the pan on a rack. When cooled to room temperature, cut into bars. If you wish, wrap individual bars in plastic or waxed paper for breakfast to go. Store in an airtight container in a cool place for up to 5 days. (Does not freeze well).

Makes 12 bars.

*Make this recipe gluten free by using our Gluten Free Muesli and our Gluten Free Oat Flour.

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article:
Chana Dal Dip F

Spicy Bengal Dip

by Cassidy Stockton in Meatless Mondays, Recipes

If you need an appetizer recipe for New Year’s Eve that is both unexpected and delicious, is easy to prepare and is suitable for most dietary restrictions, this is the recipe for you. Made with our chana dal, which are simply split baby garbanzo beans, this recipe is naturally gluten free and vegan. It contains none of the top 8 allergens, making it an ideal party appetizer. Who knows, it might be the only dish at the party that some folks can eat. Of course, you don’t need a party to make this dish, it’s wonderful for snacking or as a sandwich spread.

Chana Dal Dip 1

We love this dip because of all of the reasons above, but also because it’s a fun departure from hummus. You just have to look at that color to know this is not hummus. This dip gets a kick from serrano chili and garam masala, a flavorful Indian spice mix. If you can’t find garam masala, make your own with ¼ tsp each ground black pepper, cardamom, coriander, cumin, and turmeric. Serve with chips, pitas, veggies or bread. If you want to make sure it’s still friendly for everyone to enjoy, we recommend veggies and Mary’s Gone Crackers.

Chana Dal Dip H

Spicy Bengal Dip

Prep Time: 15 minutes | Rest Time:  30 minutes | Cook Time:  25 – 30 minutes

Yield: 8 servings

  • 1 cup Bob’s Red Mill Chana Dal, sorted and rinsed
  • 2 ½ cups Water
  • ¼ cup Cilantro, chopped
  • 1 Tbsp chopped Garlic (about 4 cloves)
  • 1 Tbsp chopped fresh Ginger (about 1”)
  • 1 Tbsp fresh Lime Juice (from ½ lime)
  • 1 Serrano Chili, minced, seeds removed
  • 1 ¼ tsp Garam Masala or ¼ tsp each ground Black Pepper, Cardamom, Coriander, Cumin, and Turmeric
  • 1 tsp Salt

Step 1

Combine Bob’s Red Mill Chana Dal and water in a medium saucepan.  Bring to a boil, reduce heat and simmer, uncovered, until soft, about 25 – 30 minutes.  Remove from heat and drain, reserving cooking liquid.  Let cool for 30 minutes.

Step 2

In a food processor, combine cooked and cooled chana dal, garlic, ginger, serrano, cilantro, spices and salt, and lime juice.  Puree until smooth, adjusting consistency with reserved cooking liquid.

About The Author
Cassidy Stockton Google: Cassidy Stockton
Share this article: