Simple Lentil & Pumpkin Seed Dip
4.75 from 4 votes

Simple Lentil & Pumpkin Seed Dip | The Full Helping

I had such great recipe plans for the week! They involved lots of grain salads and soups and a few tasty entrees. Five days and minimal batch cooking later, I managed to make the skillet chili mac from Power Plates…and that’s about it. But this creamy, simple lentil & pumpkin seed dip happened too, almost by accident, and I’m calling it a small victory.

Simple Lentil & Pumpkin Seed Dip | The Full Helping

Necessity was the mother of invention here. I was craving hummus toast on Tuesday morning, but there wasn’t a chickpea in sight. I did have a lot of cooked green lentils that I’d made over the weekend, so I decided to improvise, using what I had to create something new. I’ve been staring at a bag of shelled pumpkin seeds in my pantry for the last month, wondering what I’d do with them aside from sprinkling them onto soups and salads, so I figured I’d grind them up and add them to my dip: sort of a hummus/nut pate hybrid.

As happy as I was with how the dip turned out, I wasn’t quite sure about posting it here or on the Insta. With all of the gorgeous toast creations floating around the interwebs, I wasn’t sure this simple concoction added much to the online gallery. I did put it on Instagram, though, and a few friends and readers chimed in to say that they liked the idea and wanted to try it.

So long as that’s true—and so long as this blog remains a real-life space, a place for the stuff I’m making and eating even when things don’t go as planned—I figure it’s worth sharing. Here’s the recipe; I served mine with cucumber slices and fresh parsley (which also makes an appearance in the dip itself), but you could use it any which way you’d use hummus or bean spreads. I’m pretty keen on trying it with baked tempeh or tofu strips next.

Simple Lentil & Pumpkin Seed Dip | The Full Helping

4.75 from 4 votes

Simple Lentil & Pumpkin Seed Dip

Author - Gena Hamshaw
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Yields: 2 cups (8 servings)


  • 1/3 cup shelled pumpkin seeds
  • 1/2 teaspoon salt
  • 1 small clove garlic roughly chopped
  • 2 cups cooked brown or green lentils or 1 can, drained and rinsed
  • 2 tablespoons lemon juice
  • 1/2 cup parsley loosely packed
  • 1/4 cup water or as needed
  • Freshly ground black pepper to taste


  • Place the pumpkin seeds and salt into a food processor fitted with the S blade. Process the seeds until they're finely ground. Add the garlic, lentils, and lemon juice. Process until the mixture is thick and well combined, then start to drizzle in the water. Continue processing; as soon as the dip has the texture you want, you can stop adding water (and if it's still thicker than you'd like, add a few tablespoons more). I made mine the same texture as regular hummus.
  • Add the parsley to the processor and pulse until it's chopped and mixed into the mixture. Taste, and then add extra salt and freshly ground black pepper to taste. Serve on toast, with crackers, with raw veggies, in a wrap, or however you like!


Leftover dip will keep for up to 4-5 days in an airtight container in the fridge.

Simple Lentil & Pumpkin Seed Dip | The Full Helping

Of course, you could use walnuts, pecans, sunflower seeds, hemp seeds, or pretty much any other nut/seed in place of the pumpkin seeds. And you could also try kidney or adzuki or pinto beans in place of the lentils. This recipe, like many others I’m relying on right now, is most definitely a template more than anything else.

I used to look at batch cooking as an all or nothing proposition: either I’d get it done exactly as planned, or the week would be shot, and I’d have to improvise everything. As with all things, I’m easing up on the strict binary here: I can not cook as much as I’d planned, while also cooking a few of the things I’d planned. And I can improvise the rest. When improvising turns out this nicely (because I’m pretty sure this will be a staple dip for me), I welcome it with open arms.

Happy Thursday, and see you soon for weekend reading.


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Categories: Recipes, Dips
Ingredients: Lentils
Dietary Preferences: Gluten Free, No Oil, Soy Free, Tree Nut Free, Vegan

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4.75 from 4 votes

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Recipe Rating

  1. 5 stars
    Looks exquisite. I have some pumpkin seeds that Ive been wanting to do something with. Great idea!!!

  2. It is definitely worth sharing! These are the recipes of yours that I make the most and appreciate the most. I’m sure there are lots of other people out there who are too busy to be spending much time preparing more elaborate meals. They might also be the people least likely to comment and tell you they appreciate the quick recipes – due to being busy – so I figured I’d comment to tell you. 🙂

  3. Just made this dip! It’s stupendous! I blended everything up together until very smooth. I’m holding myself back from devouring the whole batch right away! Thanks for sharing!

  4. Looks so delicious, can’t wait to try it. Quick question.. raw or roasted pumpkin seeds?

      • Made it today (with raw seeds), delicious! Forgot to buy parsley, but happened to have some jalapeño. The flavor works so well in this dip.

  5. Gena,

    Thank you for posting the recipe! I would not have thought to do a hummus with lentils but it makes perfect sense. I think I am going to test drive the spread at a family dinner on Sunday. I bet they will be surprised about the lentils:)

    Thanks again,

  6. What a simple yummy and nourishing powerhouse of a spread! I bet it’s great with the cucumbers! And here’s to stepping out of the limitation of strict binaries! Yay for improvising. xoxo