Instant Pot Red Lentil and Roasted Beet Dip

Name: Instant Pot Red Lentil and Roasted Beet Dip
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 8 servings
Cuisine: Indian
Ingredients: 1 cup (200 g) red lentils, rinsed, rinsed in cold water until water runs clear; 2½ cups (600 ml) vegetable or chicken broth; 1 lb (450 g) medium beets (about 3–4), peeled, cut into 1-inch (2.5 cm) cubes; 3 tablespoons (45 ml) extra-virgin olive oil; to taste kosher salt; to taste freshly ground black pepper; 1½ teaspoons (5 g) cumin seeds; ¾ teaspoon (3 g) ground cumin; ½ cup (120 g) full-fat Greek yogurt, plain, at room temperature; 1½ tablespoons (22 ml) fresh lemon juice; 2 cloves (10 g) garlic cloves, minced, minced fine; ¼ cup (10 g) fresh cilantro, chopped, chopped fine (optional); 3 tablespoons (30 g) pomegranate arils (optional)

From the MyKitchenBank Kitchen

A vibrant, creamy Indian-spiced dip combining earthy roasted beets with protein-rich red lentils, finished with cooling Greek yogurt and warming cumin. The Instant Pot cooks the lentils in minutes, while the beets caramelize gently in the oven. Serve warm or at room temperature with crackers, vegetables, or flatbread.

Prep: 15 min
Cook: 35 min
Wait: 35 min
Total: 1 hr 25 min
Makes: 2 cups (480 ml) dip

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Ingredients

8 servings

1 cup (200 g) red lentils, rinsed, rinsed in cold water until water runs clear
2½ cups (600 ml) vegetable or chicken broth
1 lb (450 g) medium beets (about 3–4), peeled, cut into 1-inch (2.5 cm) cubes
3 tablespoons (45 ml) extra-virgin olive oil
to taste kosher salt
to taste freshly ground black pepper
1½ teaspoons (5 g) cumin seeds
¾ teaspoon (3 g) ground cumin
½ cup (120 g) full-fat Greek yogurt, plain, at room temperature
1½ tablespoons (22 ml) fresh lemon juice
2 cloves (10 g) garlic cloves, minced, minced fine
¼ cup (10 g) fresh cilantro, chopped, chopped fine (optional)
3 tablespoons (30 g) pomegranate arils (optional)

Equipment (8)

Instant Pot or electric pressure cooker (6-quart minimum)
Baking sheet
Aluminum foil
Sharp knife
Cutting board
Small skillet
Serving bowl or dish
Immersion blender or food processor

Steps

Before you start

Preheat oven to 425°F (220°C) if you're roasting fresh beets rather than using pre-roasted. If using canned or pre-roasted beets, you can skip the oven step.
Have all ingredients measured and ready before starting the Instant Pot.
If your Instant Pot is cold, add 5 minutes to the natural release time.

1
Roast the beetsOven 425°F / 220°C
- Toss the cubed beets with 1 tablespoon (15 ml) of olive oil, a pinch of salt, and pepper.
- Spread on a baking sheet lined with foil.
- Roast at 425°F (220°C) for 25–30 minutes until caramelized at the edges and tender when pierced with a fork.
- Set aside to cool slightly.
- (Skip this step if using canned or pre-roasted beets.)
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Ready when: Beets are tender and the edges are caramelized dark brown
Tip: Cut beets into even-sized pieces so they roast uniformly
2
Toast the cumin seeds
- While beets roast, heat the remaining 2 tablespoons (30 ml) olive oil in a small skillet over medium heat.
- Add cumin seeds and toast for 1–2 minutes, stirring frequently, until fragrant and lightly browned.
- Do not let them burn.
- Remove from heat and set aside.
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Ready when: Cumin seeds are fragrant and light golden brown
Tip: Watch carefully—cumin seeds burn quickly and will taste bitter if charred
3
Prepare the Instant Pot
- Pour vegetable broth into the Instant Pot insert.
- Add the rinsed red lentils and stir gently to distribute.
- Do not fill above the maximum line.
- Close the lid and set the valve to sealing.
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Tip: Rinse the lentils thoroughly to remove dust and reduce foaming during cooking
4
Cook the lentils
- Set the Instant Pot to high pressure for 10 minutes.
- Once cooking is complete, allow the pressure to release naturally for 10 minutes, then carefully quick-release any remaining pressure by turning the valve to venting.
- Stir the lentils—they should be completely soft and beginning to break apart, creating a thick, chunky base.
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Ready when: Lentils are completely soft and mostly broken down into a thick paste
Tip: Do not rush the natural release—it helps the lentils finish cooking gently and prevents sputtering
5
Blend lentils and beets
- Transfer the cooked lentils to a bowl or food processor.
- Add the cooled roasted beets and the toasted cumin seeds with their oil.
- Using an immersion blender (or food processor), blend until you reach your desired consistency—smooth if you prefer a velvety dip, or slightly chunky if you like more texture.
- Aim for the texture of thick hummus.
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Ready when: Mixture is blended to a smooth or lightly chunky consistency resembling thick hummus
Tip: For a smoother dip, blend longer; for texture, pulse a few times and leave small pieces
6
Fold in yogurt and seasonings
- Transfer the blended mixture to a serving bowl.
- Gently fold in the Greek yogurt, minced garlic, ground cumin, and lemon juice using a spatula or wooden spoon until evenly combined.
- Do not overmix or the dip will become too thin.
- Taste and adjust salt and pepper as needed.
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Ready when: Yogurt is fully incorporated and the dip is evenly colored with a creamy, thick consistency
Tip: Fold gently so the yogurt stays light and doesn't deflate—overmixing makes the dip watery
7
Finish and serve
- Transfer the dip to a shallow serving bowl.
- If desired, drizzle with a little extra olive oil and top with fresh cilantro and pomegranate arils for color and brightness.
- Serve warm or at room temperature with crackers, pita chips, raw vegetables, or naan bread.
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Tip: Serve within 2 hours of making for the best texture; chill any extras and refresh with a spoonful of yogurt before serving again

Good to know

Tips

If you don't have an Instant Pot, simmer the lentils in a regular pot with broth for 15–20 minutes until very soft, then proceed with roasting the beets while they cook.
Toast the cumin seeds separately to bloom their flavor—this step makes a big difference in depth compared to using only ground cumin.
For a spicier dip, add ¼ teaspoon cayenne pepper or ½ teaspoon red pepper flakes folded in with the yogurt.
This dip is best served warm when the flavors are bright and the texture is creamiest, but it's also excellent at room temperature the next day.

Make ahead

You can roast the beets up to 3 days ahead and store them in an airtight container in the refrigerator. You can also cook the lentils 1 day ahead, then blend and fold in the yogurt just before serving so the dip stays creamy and light.

Storage & reheating

Room temperature: up to 2 hours. Refrigerator: covered for up to 4 days. Freezer: up to 2 months (freeze before adding yogurt for best texture; thaw in the fridge and whisk in 2–3 tablespoons Greek yogurt to restore creaminess). To reheat: warm gently in a small pot over low heat or microwave in 30-second intervals, stirring between pulses, and add a splash of broth or yogurt if needed to restore consistency.

Substitutions

full-fat Greek yogurt, plain → full-fat sour cream or labneh (strained yogurt). Sour cream will add a slight tang; labneh gives an even creamier result with a more Middle Eastern flavor
vegetable or chicken broth → chicken broth or water. Chicken broth adds subtle depth; water works but will taste less rich. Do not use salt-heavy broths or the dip may become too salty
medium beets (about 3–4) → roasted carrots or a mix of roasted carrots and beets. Carrots will make the dip sweeter and more orange; the flavor will be less earthy
red lentils, rinsed → yellow or green lentils (increase cooking time to 12–15 minutes). Red lentils break down fastest and create the creamiest dip; other varieties will be firmer and require longer cooking