Spiced Red Lentil Sauce
- Healthy Swappers
- Jul 6
- 2 min read

This Spiced Red Lentil Sauce is a hearty, flavour-packed blend perfect for adding warmth and nutrition to any dish. Red lentils provide a creamy base, while pumpkin seeds bring texture and healthy fats. Combined with aromatic spices and a splash of lemon, this sauce is ideal for grain bowls, roasted veggies, or as a savoury dip.
It’s bold, comforting, and made entirely with plant-based ingredients.
Kitchen Tools
Saucepan
Hand blender or food processor
Mixing bowl
Ingredients
50 g / 2 oz red lentils
1 tablespoon pumpkin seeds
1 garlic clove, minced
1/2 teaspoon ground cumin
1/3 teaspoon stem ginger powder (or fresh grated ginger)
1 tablespoon onion powder
1 tablespoon dried basil
1 tablespoon nutritional yeast
Juice of 1 lemon
Water as needed
Salt and pepper to taste
Instructions
Cook the lentils: In a saucepan, add the red lentils and enough water to cover. Simmer until tender, about 15–20 minutes. Drain and set aside.
Prepare the spice mix: In a mixing bowl, crush the pumpkin seeds lightly, then stir in the garlic, cumin, ginger powder, onion powder, basil, and nutritional yeast.
Blend to a sauce: Add the cooked lentils and lemon juice to the bowl. Blend with a hand blender until creamy. Gradually add water to reach your desired consistency.
Season and store: Add salt and pepper to taste. Transfer to a covered container and refrigerate.
Serving Ideas
Pour over roasted vegetables or grain bowls
Use as a dip for pita or flatbread
Stir into cooked quinoa or couscous for added flavour
Serve alongside grilled tofu or tempeh
Storage
Refrigerate in an airtight container for up to 4–5 days. Stir before use.
This Spiced Red Lentil Sauce is earthy, bold, and deeply nourishing—a fantastic way to turn simple ingredients into something extraordinary.
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