Looking to add more greens to your snack plate? Here’s a hummus recipe that swaps chickpeas for green peas, which offer a great dose of vitamins and minerals. Green peas are naturally low in calories and fat, while high in fiber, along with phytonutrients lutein and zeaxanthin. Serve this easy-to-make and delicious dip with an array of chopped veggies and/or your favorite gluten-free crackers.

  • Prep Time5 min
  • Cook Time1 min
  • Total Time6 min
  • Yield8
  • Serving Size1/4 cup
  • Energy145 cal
  • Cuisine
    • American
    • Mediterranean
  • Course
    • Appetizer
    • Snack
  • Suitable for Diet
    • Vegetarian
    • Low Salt
    • Reboot Program
    • Weight Loss Program
    • Lifestyle Program

Ingredients

  • 1 1/2 cups frozen green peas, thawed
  • 1/2 cup fresh parsley, chopped
  • 1/2 cup tahini
  • 2 garlic cloves (or 1 teaspoon garlic powder)
  • 1/4 cup warm water
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

Directions

1

Place peas, parsley, tahini, garlic, water, olive oil, lemon juice, salt and pepper in a food processor and process until smooth (about 1 minute).

2

Blend in more water, 1 tablespoon at a time, if dip is too thick or as needed to reach your desired consistency.

3

Serve with chopped raw vegetables or your favorite gluten-free crackers.

  • 8 servings per container
  • Serving Size1/4 cup
  • Amount per serving
  • Calories145
  • % Daily Value*
  • Total Fat12 g15.38%
  • Saturated Fat2 g10%
  • Cholesterol0 mg0%
  • Sodium139 mg6.04%
  • Total Carbohydrate8 g2.91%
  • Dietary Fiber3 g10.71%
  • Total Sugars2 g
  • Protein4 g8%
  • Calcium78 mg6%
  • Iron2 mg11.11%
  • Potassium158 mg3.36%

Share This