Top Health Benefits of Green Pea Hummus You Need to Know

Green Pea Hummus is a nutrient-dense, vibrant dish packed with a wealth of health benefits. Rich in plant-based protein and dietary fiber, it helps support muscle repair, satiety, and digestive health. The peas and chickpeas provide a potent source of complex carbohydrates for sustained energy, while the tahini and olive oil contribute heart-healthy unsaturated fats that promote cardiovascular well-being. Additionally, this hummus is abundant in essential vitamins and minerals such as vitamin C, vitamin A, folate, potassium, and iron, which collectively boost immune function, maintain healthy skin, and regulate blood pressure. With a high antioxidant content from fresh peas and the anti-inflammatory properties of olive oil, Green Pea Hummus is a delicious and nourishing choice for those seeking to enhance their overall well-being through wholesome, clean ingredients.

Ingredients :

Green Peas : 1 Cup

chickpeas : 1 Cup

Tahini (sesame paste) : 3 Tablespoon

Garlic : 2 clove

Lemon Juice : 3 Tablespoon

Olive Oil : 3 Tablespoon

Salt : 1/2 Teaspoon

black pepper : to taste

Cumin : 1/2 Teaspoon

Water : 4 Tablespoon

Whip up this vibrant Green Pea Hummus in minutes — a creamy, protein-packed dip that's bursting with fresh flavor and perfect for healthy snacking!

Recipe :

For 4 people

Step 1: Prepare the Ingredients

Rinse and drain the canned chickpeas thoroughly.
Blanch the green peas in boiling water for 2 minutes, then transfer them to an ice bath to retain their vibrant color.

Step 2: Blend Tahini and Lemon Juice

In a food processor, combine tahini and lemon juice and blend for about 1 minute until creamy and emulsified.

Step 3: Add Garlic and Seasonings

Add minced garlic, salt, and optional cumin to the tahini mixture and blend for another 30 seconds.

Step 4: Incorporate Chickpeas and Green Peas

Add the chickpeas and green peas to the food processor.
Blend until the mixture starts to thicken and become smooth.

Step 5: Adjust Texture with Cold Water

While blending, slowly add cold water, one tablespoon at a time, until the hummus reaches a light and creamy consistency.

Step 6: Add Olive Oil

Drizzle in the olive oil while blending for extra richness and smoothness.

Step 7: Taste and Adjust

Taste the hummus and adjust seasoning if needed by adding more lemon juice, salt, or olive oil.

Step 8: Serve and Garnish

Transfer the hummus to a serving bowl.
Drizzle extra olive oil on top and garnish with fresh herbs or additional green peas.

Enjoy your vibrant, creamy, and refreshing Green Pea Hummus!

Tips and Tricks for Making the Perfect Green Pea Hummus

When preparing Green Pea Hummus, a few essential tips will ensure the best texture and flavor. Always use well-cooked or canned chickpeas and slightly blanched peas to achieve a creamy, smooth consistency without a gritty texture. It’s crucial to blend the tahini and lemon juice first before adding other ingredients; this step emulsifies the base and creates an ultra-silky hummus. Taste and adjust the seasoning gradually — a touch more lemon or a dash of salt can dramatically brighten the flavor. Also, adding cold water while blending helps lighten the texture and makes the hummus extra fluffy. For an authentic Mediterranean taste, opt for high-quality extra virgin olive oil and fresh garlic. Be mindful not to overblend once the peas are added to preserve their vibrant green color. Lastly, storing the hummus properly in an airtight container ensures it remains fresh for up to three days in the refrigerator.

Nutritional Information and Diet Compatibility of Green Pea Hummus

Green Pea Hummus fits seamlessly into several popular diets but is unsuitable for a few specific plans. It aligns perfectly with the Mediterranean Diet, Vegan, and Vegetarian lifestyles, offering a healthy plant-based source of protein and fats without any animal products. Its naturally gluten-free ingredients make it safe for those with gluten intolerance or celiac disease. Additionally, it supports the DASH diet principles by contributing potassium, fiber, and healthy fats that help manage blood pressure. However, it is not suitable for a strict Ketogenic diet due to its relatively high carbohydrate content, nor is it compliant with the Paleo diet, which excludes legumes like chickpeas and peas. Individuals following Low-Calorie or High-Protein diets should also be cautious, as the high fat content from tahini and olive oil increases the calorie density without providing extremely high protein levels. Understanding these nuances ensures that Green Pea Hummus can be enjoyed as a mindful addition to a health-conscious lifestyle.

Comments

Michael (May 21, 2025, 3:40 a.m.) : It’s smooth, creamy, and super refreshing—perfect as a dip with veggies or pita, or even as a spread on toast. I loved how light yet flavorful it turned out. A delicious and healthy upgrade to your hummus routine!

Ella (May 24, 2025, 1:20 p.m.) : This is such a refreshing twist on traditional hummus! The green peas add a lovely sweetness and vibrant color. I’ve made a similar version with mint and a touch of yogurt for extra brightness—it pairs beautifully with grilled veggies. A great choice for spring or summer gatherings!