Chips and salsa has always been one of my favorite snacks. Crunchy, refreshing, salty, amazing. It can be easy to have too many, though, because there aren’t enough nutrients to fill you up and signal to your brain that no, you don’t need more. I usually try and add substance to dips now, with a little extra protein.

Here’s a simple, spicy summer salsa with corn and lentils – great for a smart snack, or as a healthy gluten free and vegan dish to bring to a potluck, picnic, or barbecue.


Gluten Free / Vegan Spicy Lentil Salsa

1 cup lentils, cooked
2 cups of your favorite salsa (I used a spicy chipotle salsa from Trader Joe’s)
1 cup corn, roasted in a pan or in the oven

Mix the lentils and corn, then add salsa and mix again. Can be served hot or cold – and if you want to make it a bit decadent, top with a cheddar or a Colby-jack cheese and broil in the oven.

There you go! Simple, easy, refreshing. With the salsa and the lentils I used, it came out to around 120 calories for 1/4 of the recipe – perfect to have with around one serving of chips, which is usually around 150 calories. It’s fat-free and has 6 grams of protein and 5 grams of fiber, meaning it will fill you up and hold you over to your next meal.

You can serve this dip as a side to dinner, too, or you could purée it and make it a little creamier, or you could sub black beans for the lentils and make a more Mexican-inspired summer salsa. It’s very versatile!

I’d love to hear from you – what types of dips / salsas do you like during the summer?

Leave a Reply

%d bloggers like this: