Green Pea & Herb Hummus Dip

Looking to add more greens to a 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 that help promote eye health. Serve this easy-to-make and delicious dip with an array of chopped veggies and/or your favorite gluten-free crackers.


  • 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


  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.

Prep Time: 5 minutes

Cook Time: 1 minute

Total Time: 6 minutes

Servings: 8

Serving Size: 1/4 cup


Parsley – mint or basil (or a combination of fresh herbs)