Green Pea Hummus without Chickpeas is a flavorful alternative. It’s packed with protein, fiber, and essential vitamins and minerals. This homemade spread with a vibrant green color and smooth texture is perfect for dipping vegetables, spreading on sandwiches, or adding to salads.
This chickpea-free hummus is perfect for those who prefer a lighter dip or just looking for a refreshing change.
What is hummus?
Traditionally, it is made with the combination of chickpeas and tahini along with other ingredients. Here, I swapped chickpeas with green peas which adds to a unique flavor and color along with many nutrients.
Health benefits of green peas
Even though they come from a legume plant they are often consumed as starchy vegetable. Apart from being low in calories and high in fiber, these are packed with antioxidants, vitamins, and minerals. Since they are low glycemic index food, they help regulate blood sugar and help reducing the risk of heart diseases. They are packed with vitamin C which in turn boosts immunity.
I love to bake pea cookies and it’s a great way to sneak in veggies while enjoying dessert. Sometimes, I make green pea fritters for snacks and they are absolutely delicious.
Why you will love this recipe
Quick and easy
Only few simple ingredients
Minimum steps
Healthy and balanced nutrition
Vegan and gluten-free
Ingredients
Ingredients notes
Green peas – I used petite frozen green peas but regular or fresh peas can also be used here.
Tahini – Tahini paste adds an earthy flavor to it.
Garlic – This pea hummus recipe requires a strong garlic flavor so fresh garlic cloves are essential.
Seasonings – Simple seasoning from your kitchen pantry is all that is required here.
Extra virgin olive oil – This adds to the smooth texture and creaminess.
For detailed measurements of ingredients, please scroll down to the printable recipe card at the bottom of this post.
How to make
Firstly, I blanched the green peas in hot boiling water and drained them.
Secondly, I gently dapped them in the kitchen towel so as to remove the extra moisture.
Next, in a blender, I combined green peas, garlic, extra virgin olive oil, tahini paste and blended it until smooth and creamy.
Thereafter, I scooped it out in a mixing bowl and seasoned it with salt, pepper and freshly squeezed lemon juice.
After that, I heated a little oil in a nonstick pan and lightly sauteed few green peas in it and seasoned it with salt and, cayenne pepper powder.
Later, I folded the sauteed peas in the hummus.
Lastly, I garnished it and served with chips and veggies.
Serving tips
This pairs well with pita chips and raw veggies. However, it can used as a sandwich spread or a salad dressing.
Storage tips
This taste best when served immediately. However, the leftovers can be refrigerated in an air-tight container for about 3-4 days.
If planning to make ahead of time, then just refrigerate the hummus without the mix-ins and garnishes in an air-tight glass container. When ready to serve fold in the sauteed peas and garnish. Serve and enjoy.
Expert tips
- I recommend using high-speed blender. Also, blending takes time here and is the most important step. It may take about 3-4 minutes. Make sure to pause in between and scrape from all sides at intervals.
- Most importantly, be mindful of adding salt to the blended ingredients, because the sauteed vegetable also has salt in it.
Both are nutritious but green peas are lower in calories as compared to chickpeas. Also, chickpeas are a great source of calcium whereas, green peas are packed with vitamin C, A, K. Chickpeas on the other hand have higher folate content.
I have not tried freezing it. I rather like to make it fresh and as and when needed in order to enjoy the fresh flavors.
Yes! In moderation, it can be consumed every day since it’s extremely nutritious and healthy.
More related recipes
Red bean hummus
Zucchini hummus
Sweet and sour sauce
Cauliflower queso dip
This post may contain affiliate links which means that if you click on them and make a purchase, I will get a small commission. Moreover, I share only those products which I use personally and love.
I hope you enjoy this recipe as much as we did. I am very excited to hear back from you.
Where to find me?
Follow me on Facebook or on Twitter(X). You may tag @kiipfit on Instagram with your recipe remake images because I would love to see what you cooked.
Did you make it?
If you get a chance to make this recipe then please leave your feedback in the comments below along with a 5-star rating.
In addition, you may checkout my cookbook for everyday comfort vegan recipes.
Green Pea Hummus without Chickpeas
Ingredients
- 1 cup petite frozen green peas
- 2 garlic cloves
- 1 tbsp extra virgin olive oil (EVOO)
- 1 tbsp tahini paste
- salt as per taste
- 1 tsp crush black pepper
- 2 tbsp freshly squeezed lemon juice (or as per taste)
for sauteing
- 1 tsp extra virgin olive oil/regular olive oil
- 1/4 cup fresh or frozen green peas
- 1/4 tsp cayenne pepper powder
- salt to taste
for garnishing
- EVOO
- fresh chopped parsley
- cayenne pepper powder (optional)
Instructions
- Add 1 cup of green peas in a large pot of hot boiling water for a few minutes making sure that they are completely covered with hot water. Then drain them with the help of a strainer. Dap them gently between 2 sheets of kitchen towel to remove the extra moisture.
- In a blender, combine the blanched peas, garlic, tahini paste and extra virgin olive oil and blend it until smooth and creamy. (May take about 3-4 minutes).
- Scoop it out in a mixing bowl and season it with salt, black pepper, and freshly squeezed lemon juice. Mix and keep it aside.
- Lightly heat regular olive oil or extra virgin olive oil and sauté 1/4 cup green peas, salt, and cayenne pepper powder for 1 minute at medium flame. Then, fold them in the blended ingredients.
- Top it with more sauteed peas and with other suggested garnishes. Enjoy!
Notes
- Regular or petite frozen green peas can be used.
- For sautéing, frozen peas can be used directly or you may use fresh peas.
- Garnishing is optional but it looks pretty. If you garnish keep some sauteed peas separate for garnishing or else mix the entire sauteed peas in the hummus.
- Whether you use fresh or frozen peas, make sure to follow step 1 so as to make the blending process easier.
- It has a subtle natural sweet taste along with salty and spicy flavors.
- The leftovers can be refrigerated in an air-tight glass container for 3-4 days.
Nutrition
Janene says
This recipe is quick and easy. It’s a great way to get more greens in the diet. Thank you so much for sharing.
Gunjan says
Thank you so much Janene!