This green pea hummus is the perfect healthy appetizer and dip for any day. It only takes about 10 minutes to make, and you can use fresh or frozen peas, making it perfect for serving all year.
Check out my homemade tortilla chips or flatbread crackers for the perfect serving options. And for more dip ideas, you can make this white bean dip or my hot artichoke and garlic spinach dip. Or make it as part of a vegetable and dip platter or add it to a cheese board.
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⭐️ Why this recipe works
- Unique Flavor Twist: Combines green peas and chickpeas, offering a refreshing alternative to traditional hummus.
- Nutrient-Dense: Packed with plant-based protein, fiber, and vitamins.
- Versatile: Great as a dip, spread, or in salads.
- Quick & Easy: Ready in under 15 minutes using simple ingredients and a food processor or a blender.
- Diet-Friendly: Naturally vegan and gluten-free.
🧾 Ingredients overview
- Green Peas: Adds sweetness and a vibrant green color.
- Chickpeas: Provides a creamy base and protein.
- Tahini: Offers a rich, nutty flavor.
- Garlic: Adds depth and a hint of spiciness.
- Olive Oil: Helps emulsify and provides smoothness.
- Mint: Freshens up the flavor and complements the peas.
- Salt & Pepper: Enhances overall flavor.
For precise measurements and additional ingredients, refer to the recipe card at the bottom of the page.
👩🏻🍳 Here's how to make it
Creamy Green Pea Hummus with Mint and Seeds recipe step-by-step
- Blend Base Ingredients:
- Combine green peas, chickpeas, tahini, garlic, and mint in a blender.
- Add salt and pepper to taste.
- Drizzle in Olive Oil:
- Turn the blender on and slowly drizzle in the olive oil while it runs.
- Allow the mixture to emulsify and become creamy.
- Adjust Consistency:
- If the hummus is too thick, add water a tablespoon at a time until it reaches the desired consistency.
- Gradually adding water ensures it doesn’t become too thin.
- Add a squeeze of lemon for a bright fresh flavor.
- Serve & Enjoy:
- Transfer to a serving bowl and garnish with extra mint leaves.
- Serve with a variety of fresh vegetables like carrots, celery, and bell peppers.
📖 Substitutions and variations
For a fresh take on this recipe, try these easy tweaks. They add new flavors and bringing variety without having to learn a whole new meal.
- Green Peas Substitute: Use edamame or blanched spinach for a different flavor.
- Tahini Alternative: Swap tahini with almond butter for a different flavor.
- Flavor Variations:
- Herb-Packed: Add parsley, basil, or cilantro for extra freshness.
- Spicy Kick: Mix in red pepper flakes or jalapeño for heat.
💡 Chef's Guide: Expert Tips
Drawing from a decade in Michelin-starred kitchens and Cordon Bleu training, here are my top tips for recipe success.
- Pea Choice: Use fresh or frozen peas, but avoid canned ones for better texture.
- Oil Emulsion: Drizzle in the olive oil slowly to ensure a smooth and creamy emulsion.
- Consistency: If too thick, add cold water gradually until smooth.
🍯 Storing and reheating leftovers
- Fridge: Store in an airtight container for up to 5 days. Refresh with a little water or olive oil before serving.
- Freezer: Freeze in a sealed container for up to 3 months. Thaw in the fridge overnight before use.
- Reheat: Best served cold or at room temperature. For warm hummus, heat gently on the stovetop or in the microwave.
❓Recipe FAQ's
Canned peas tend to be too soft and will affect the texture, so fresh or frozen peas are recommended.
Yes! Store it in the fridge for up to 5 days or freeze for up to 3 months.
Add more garlic or blend in jalapeño, cayenne, or red pepper flakes for extra heat.
Perfect for serving with green pea hummus:
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Green Pea and Mint Hummus
Ingredients
- 1 cup green peas, fresh or frozen *see notes
- 1 15-ounce can chickpeas, drained and rinsed
- 2 tablespoons tahini
- 2 cloves garlic
- ⅓ cup olive oil
- Salt and pepper, to taste
- A handful of mint, roughly chopped
Instructions
- For a smoother texture and better flavor, start by combining the green peas, chickpeas, tahini, garlic, and mint in a blender. Season with salt and pepper to taste. This specific order of ingredients allows them to blend more uniformly before adding the oil.
- Turn the blender on and slowly drizzle in the olive oil while it runs, allowing the mixture to emulsify and become creamy. Drizzling the oil slowly helps create a smoother, more stable emulsion.
- If the hummus is too thick, add water a tablespoon at a time until it reaches your desired consistency. Gradually adding water ensures that the hummus doesn’t over-thin.
- For contrast in texture and to enhance the overall taste, serve the hummus with a variety of fresh vegetables such as carrots, celery, and bell peppers. The crunchiness of the fresh veggies complements the creamy dip perfectly.
Notes
- Ensure peas are thawed before use for smoother blending.
- Stir the tahini well in its container as it can separate.
- For a milder garlic flavor, use roasted garlic instead.
Nutrition
Meet the Chef!
Hi, I'm Debs. Cordon Bleu trained chef and recipe developer. I help you get incredible dinners on the table fast with fool-proof recipes and step-by-step instructions along with tips and tricks that I've learned over a 10-year career in professional kitchens.
Elizabeth says
This is seriously so stunning! The colors are just perfect!
Debs says
Thanks so much Elizabeth!
Aimee Mars says
This is absolutely gorgeous! I have done weight watchers before and loved the program. Most recently, I've been eating clean and counting calories, which I need to get back in control of once all our company leaves in a week. I can't wait to see all the healthy recipes you end up posting.
Debs says
Thanks so much Aimee! There's gonna be lots of healthy goodies cominacha!
Angela says
This looks so good Debs - well done on the weightloss and general feelings of wellbeing. I am dieting too, but mainly just to be more mindful of what I'm eating as well as doing the 5:2 diet I am trying to look after myself more with what I eat as well.
This dip looks really great for a mid-afternoon slump.
Debs says
Thanks Angela! I've not heard of the 5:2 diet. I'll have to look into it. And this dip is perfect for the 3 o'clock dip in energy!