Green Pea Hummus

👩🏼‍🌾 Green Pea Hummus Ingredients

Red lentils, garlic, spices, capers, lemon, Calabrian chili peppers, tahini, sweet green peas, mint, and basil.

Green peas: high in fiber and protein, and an excellent source of spermidine, which boosts autophagy, cleaning out our cells and slowing down aging

Red lentils: lentils are packed with antioxidants and red lentils have significantly more than green, black, or brown

Tahini: adds a creamy texture and sesame seeds have been shown to reduce inflammation

Garlic: Recent studies suggest that garlic might help prevent diabetic complications by stopping the formation of harmful substances called AGEPs and reducing free radicals. Garlic also increases the absorption of iron and zinc in the face of phytates!

Capers: rich in anti-aging quercetin

Basil: A diet high in nitrate is a natural strategy to treat hypertension (high blood pressure). Basil is a high-nitrate food.

Optional longevity spices: ground long pepper and black cumin seeds

See the recipe card for quantities.

🥑 Substitutions

Tahini - substitute with one-half ripe avocado or more as needed, or use olive oil instead of tahini as desired

Fresh herbs - use fresh cilantro, parsley, or chives instead as needed

Garlic - substitute with 1 teaspoon garlic powder

Calabrian chili peppers: omit for nonspicy or substitute with crushed red pepper

Lemon juice - use apple cider vinegar to taste instead

For more healthy dips and spreads, visit my Vegan Condiment Recipes page.

📖 How to Make High-Protein Green Pea Hummus

For the full recipe with quantities, scroll down to the bottom of the post. This is an overview.

Red lentil cooking in a stainless steel saucepan.

Cook the lentils: Add the rinsed lentils to a medium saucepan with water to cover by about 2 inches high. Bring the water to a gentle boil. Reduce the heat to low and simmer the lentils until just cooked.

Cooked red lentils in a large mesh sieve draining.

Drain using a fine mesh sieve.

Basil, mint, green peas, cooked red lentils, capers, Calabrian chilis, and tahini in a blender.

Blend: Transfer the cooked lentils to the canister of a food processor. Add the green peas, basil, mint, tahini, garlic, Calabrian chili peppers, capers, lemon, long pepper, and black cumin.

Blended green dip in the canister of a food processor.

Pulse until smooth. Add salt or a salt substitute to taste.

Green pea hummus with a carrot dipped inside in a white bowl.

Texture: I prefer to pulse briefly for a chunkier green pea hummus with more texture. This hummus tends to be less creamy because it does not have oil.

Chickpeas, peas, capers, chopped red cabbage, chopped carrots in a white bowl topped with with green pea humus and tahini.

Serve green pea hummus as a dip or sandwich spread, or add it to pasta for a protein-packed pasta salad.

✔️ Expert Tips

Do not overcook the lentils. They should still have their shape.

Storage: Refrigerate in an airtight container for up to 5 days. If you substitute avocado for tahini, it will last for 3 days. The avocado may oxidize and turn dark, but it’s still safe to eat.

Texture: This hummus tends to be less creamy because it does not have oil. For a creamier spread, add extra-virgin olive oil or more tahini.

🙋🏽‍♀️ Recipe FAQs

What is a good substitute for tahini in hummus?

Avocados have a similar creamy texture and a milder taste, making them a great substitute for tahini. They mimic the creaminess of tahini, but you might need to add some warm water to help everything blend smoothly.

What are the health benefits of green peas?

Green peas are a longevity food. They are a good source of spermidine, which boosts autophagy, cleaning out our cells and slowing down aging. They are also a good source of fiber and protein.

📖 Recipe