This vibrant green pea hummus is bursting with fresh flavour, is packed with nutrients and makes a delicious twist on a classic hummus recipe. A healthy and beautiful dip perfect to add to lunches, snacks or even pack up for your summer picnics!
As a family of huge hummus fans. I do love traditional hummus but I’m always experimenting with new ways to enhance it or just find new flavour combinations, and this one is a definite winner. The delicious sweet peas add a beautiful pop of colour and a touch of sweetness, making this hummus a wonderful dish for spring. It’s also packed with nutrients, making it a great choice for anyone looking for easy ways to add more plants to their diet!
This hummus recipe is perfect for people living with diabetes, vegans, vegetarians or those just seeking easy healthy homemade recipes (all experience levels). It’s gluten-free, blood sugar friendly, and uses whole food ingredients without any hidden nasties. This means you are in total control of what you are feeding your body!
Why this is a great recipe
- Healthy and Nutritious: Peas are an excellent source of plant-based protein and fibre, while chickpeas are rich in complex carbohydrates and essential minerals. Tahini, a key ingredient in hummus, is a good source of healthy fats and calcium. Combined with the health benefits of a little olive oil, lemon juice (vitamin C!), and garlic (immune system booster), this hummus is a nutritional powerhouse!
- Easy to Make – This recipe requires minimal ingredients and comes together in just a few minutes using a food processor or high-speed blender.
- Perfect for meal prep – Make this hummus in advance and enjoy throughout the week.
- Versatile – Enjoy this delicious green pea hummus in a variety of ways! Here are some ideas:
- Healthy Snacks: Serve it with pita bread, vegetable sticks, or crackers for a satisfying and healthy snack.
- Lunch Bowl: Add a dollop to your lunch bowl for a protein and fibre boost. Pair it with roasted vegetables, quinoa, or whole-wheat pita bread.
- Picnic Perfect: Pack it up for your next picnic! It’s a crowd-pleaser that’s easy to transport and store.
What you will need to make green pea hummus
Green Peas
- They contain several vitamins, minerals and antioxidants. They’re also high in fibre and protein.
- I use frozen peas in this recipe
Canned Chickpeas
- A nutritional superstar rich in plant-based protein, full of fibre and nutrients
- Give a nutty taste and a nice grainy texture to the hummus
Garlic
- You can’t have hummus without this core flavour
- I sometimes use roasted garlic if I have some knocking around in the fridge
Lemon
- Adds a wonderful zesty zing to the dish
- Also adds an extra dose of vitamin C
Tahini
- A sesame seed paste
- Tahini is full of healthy fats, vitamins, and minerals. It is also rich in antioxidants
Olive oil
Adding the olive oil whilst making this hummus gives an even more luxurious texture
Equipment Needed
How to Make this green pea hummus recipe
This vibrant dip couldn’t be quicker or easier to make:
Step 1
Start by adding all the ingredients except the chickpea water in a food processor or high speed blender.
Step 2
Process until smooth and creamy, scraping down the sides as needed.
I use the blend programme on my Ninja food processor first then after adjusting the seasoning and adding 2-3 tbsps of chickpea water I use the mix programme for a delicious smooth hummus.
Step 3
Taste and adjust seasonings with additional lemon juice, salt, or garlic as desired.
Step 4
Spoon into a serving bowl and enjoy with pita bread, vegetable sticks, in a sandwich or simply on some wholegrain crackers.
Tip: If the hummus is too thick, adjust the amount of water by adding a tablespoon of chickpea water (or cold water if you have forgotten to reserve some of the chickpea water) at a time until you reach your desired consistency.
Hummus Variations
- For a richer flavour: Add a tablespoon of roasted red peppers, marinated artichokes or sun-dried tomatoes to the food processor along with the other ingredients.
- For a creamier texture: Add a ripe avocado to the food processor for an extra dose of healthy fats and creaminess.
- For a zestier flavour: Swap the lemon juice for lime juice, switch the parsley for coriander and add a pinch of freshly ground cumin.
- For a Minty Kick: Replace the parsley with fresh mint leaves, its so tasty!
Tips
- If you’re using frozen peas, thaw them completely before adding them to the food processor.
- Adjust the amount of liquid to achieve your desired consistency. Start with less chickpea water and add more, a tablespoon at a time, until you reach a smooth and creamy texture.
- Store leftover hummus in an airtight container in the refrigerator for up to 5 days.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
Serving Suggestions
Aside from the classic dipping, you can enjoy this delicious dip in many other ways. Here are some more fun suggestions:
As a Spread:
Wraps and Sandwiches: Spread hummus on whole-wheat or lentil tortillas or whole-wheat bread for a protein and fibre-rich lunch or light dinner. Add roasted vegetables, salad leaves, or some lean protein like grilled chicken or tofu. Add a sprinkle of cheese (fetas my favourite) for extra flavour.
Veggie Burgers: Spread hummus on veggie burger buns instead of mayo for a flavorful and healthy twist.
Nourish Bowl Additions:
Lunch Bowls: Dollop green pea hummus onto a bed of quinoa or brown rice, with chopped lettuce leaves. Add crunchy vegetables like my Lightly Pickled Red Cabbage or my Crunchy Edamame Salad. Add your choice of protein for a complete and satisfying meal.
Salad Bowls: Add a scoop of hummus to your salad for a protein boost and creamy texture. Pair it with leafy greens, chopped vegetables, and a light homemade vinaigrette.
Other Fun Ideas:
Stuffed Vegetables: Hollow out bell peppers, cucumbers, or cherry tomatoes and fill them with green pea hummus for a delightful and healthy appetizer.
Deviled Eggs: Replace the traditional yolk mixture with a dollop of green pea hummus for a vibrant and flavorful twist on deviled eggs.
Diabetes Note
This Green Pea Hummus is a wonderfully nutritious and delicious carb count free recipe if you don’t have to count for canned beans or peas. The fibre content in the peas and chickpeas may help with blood sugar management.
Be sure to factor in any additional carbohydrates you consume with the hummus, such as pita bread or crackers.
I hope you enjoy this delicious and healthy green pea hummus recipe! Let me know in the comments below what your favourite way to enjoy hummus is.
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Green Pea Hummus – Easy and Healthy
Nutrient Packed Green Pea Hummus. This vibrant dip is a delicious twist on classic hummus. Perfect for snacks, lunches & picnics!
1
servings5
minutes0
minutes5
minutesKeep the screen of your device on
Ingredients
400 g 400 can of chickpeas, drained but reserve some of the water.
250 g 250 frozen peas, defrosted
1 medium 1 lemon, a little zest & all the juice
1 clove 1 garlic, roughly chopped
3 tbsp 3 tahini
1 tbsp 1 extra virgin olive oil
salt & pepper to taste
Directions
- Start by adding all the ingredients except the chickpea water in a food processor or high speed blender.
- Process until smooth and creamy, scraping down the sides as needed.
- Taste and adjust seasonings with additional lemon juice, salt, or garlic as desired.
- Spoon, dip or spread and enjoy immediately.
Tips and Notes
- I use the blend programme on my Ninja food processor first then after adjusting the seasoning and adding 2-3 tbsps of chickpea water I use the mix programme for a delicious smooth hummus.
- If the hummus is too thick, adjust the amount of water by adding a tablespoon of chickpea water (or cold water if you have forgotten to reserve some of the chickpea water) at a time until you reach your desired consistency.
- Storage – Will keep in an airtight container for up to 5 days
- Diabetes Note – beans or peas. The fibre content in the peas and chickpeas may help with blood sugar management.
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