Quick and Easy Spring Recipe: Protein-Packed Lentil and Avo Dip!

Denise Austin
by Denise Austin | 

Spring is here, the perfect time to try a protein-packed dip recipe! and one of my favorites parts of this season is all the yummy, healthy fruits and veggies that it produces! My latest magazine, Fit Over 50: Spring Fitness Challenge, has an entire section devoted to spring eating: heart healthy foods you can add to your diet, easy meal ideas that use pantry staples you probably already have on hand, my kitchen essentials that can help you keep your meals simple and nutritious, and more - including dozens of recipes and a 7-day meal plan! Below is one of the recipes from this latest issue, available on newsstands and online right now! 

I love this protein-packed dip recipe because it includes some of my favorite healthy foods:

Lentils. These protein-packed powerhouses are so versatile, and are a great substitute for meat. Not only do they give you protein (they are made up of more than 25% protein!), they also provide fiber, to help your digestive system run smoothly, iron, B vitamins and more. All in a low-fat, low-calorie package! You can either make lentils from scratch, or use pre-cooked lentils available in many grocery stores in the produce section.

Avocado. A true California food, avocados are packed with monounsaturated fat, which is the healthy fat that helps protect against high blood pressure and heart disease. They also give you folate, fiber and potassium, and the naturally high fat content helps you stay fuller, longer. I love avocados, and this recipe really lets them shine!

Lemon or lime. Either of these citrus fruits are a great way to get some vitamin C into your diet, and their bright flavor can be a  substitute for salt in practically any recipe.

I hope you enjoy this recipe as much as I do - it's so versatile you can actually eat it as a breakfast version of avocado toast, eat as a snack like below, or even top with a fried egg on top for a heartier meal. Any way you serve it, it's a healthy, delicious, protein-packed dip that will give back to your body! And if you want more recipes like this - plus info on exercise, lifestyle tips and more for women over 50 - check out my latest magazine!

Let's live EVER BETTER™ - together!


Protein-Packed Lentil and Avo Dip


1 cup lentils
1⁄2 cup low-fat sour cream 
Juice of 1 lime or lemon
1 Tbsp. cilantro, chopped
Salt and pepper, to taste
1 ripe avocado, peeled, pitted and diced
1 small tomato, diced (optional) 


1) Cook lentils according to package instructions in water or broth. Drain. In a bowl, whisk together sour cream, lime or lemon juice, cilantro, and salt and pepper.

2) Add lentils, and stir or smash to combine. Add the avocado when you’re ready to serve so that it does not turn brown; top with tomato, if desired. Enjoy with baked tortilla or pita chips or spread onto toast.