- Yield: 4
- Prep Time: 10 minutes
- Serving: 1/4 cup dip
Nutrition facts (per portion)
- Calories: 100
- Carbohydrate Content: 12g
- Cholesterol Content: 0g
- Fat Content: 4g
- Fiber Content: 3g
- Protein Content: 4g
- Saturated Fat Content: .5g
- Serving Size: 1/4 cup
- Sodium Content: 240mg
- Sugar Content: 12g
- Trans Fat Content: 0g
- Unsaturated Fat Content: .5g
Fresh Pea Hummus
Prep Tip: When using fresh pea pods, tear the stem back and pull down along the indented side to remove the peas. When buying fresh green peas in the pod, select peas that are firm, bright green and look like they are almost bursting.
Change it Up: If you don't have peas on hand, use canned garbanzo beans or any white canned beans like Great Northern, Cannellini, Navy, or Baby Lima, also known Butterbeans. For more flavor, add extra garlic and squeeze a half a lemon over the top and stir before serving.
Nutrition Tip: Peas are a good source of vitamin A and vitamin C. Vitamin A is an antioxidant. It is important for immune system and vision health. Vitamin C is a water-soluble vitamin necessary for growth and development and is only found in plants. The body does not make or store vitamin C, so it is important to eat foods with vitamin C every day.
- green peas - 1 cup shelled peas (thaw if using frozen peas)
- chickpeas (garbanzo beans) - 1/2 cup canned
- garlic - 1 clove or 1-1 1/2 teaspoons bottled chopped garlic
- olive oil - 1 tablespoon
- salt - 1/4 teaspoon
- black pepper - 1/8 teaspoon
1. Combine salt, pepper, garlic, chickpeas, green peas, and olive oil in a blender or food processor.
2. Process until completely smooth (about 4-5 minutes)
3. If mixture is too thick, add more water or olive oil to thin to desired consistency.
NOTE: If you don't have a food processor or blender, just mash ingredients together to create a more rustic dip.