Green pea and mint hummus with frozen peas is an easy, healthy appetiser or savoury snack. Use it as a dip or serve it as a healthy sandwich spread or filling.
What you'll love about the recipe
- Easy green pea and mint hummus is a quick 10 minute appetiser recipe
- You'll just need 4 everyday ingredients
- An easy way to add more veggies to your diet
- Nutritious and healthy. Peas are a good source of several vitamins and minerals including iron. They are also a good source of plant protein, and rich in fibre
- This vegan pea and mint hummus is gluten free, dairy free and nut free
Ingredients
Frozen peas. You could also use fresh green peas if you prefer.
Mint. You'll need fresh mint leaves to make homemade pea and mint hummus. You can also switch in other leafy herbs such as basil or parsley if you prefer.
Lemon juice adds a fresh acidity which goes perfectly with the sweet peas.
Olive oil. I like to use extra virgin olive oil as it's a healthy choice.
Salt and pepper to taste.
How to make green pea and mint hummus
Place the frozen peas in a pan and cover with boiling water. Bring up to the boil and simmer for 2-3 minutes or as per the packet instructions.
Drain the peas well and run them under cold water. This will ensure that they stop cooking and retain their bright green colour.
Add the cooked peas to a food processor or blender. You could also use a jug and immersion blender. Pour in the olive oil, lemon juice and add some seasoning. Puree until you've got a smooth dip.
If you prefer, you can also smash the cooked peas with a fork and mix in the other ingredients.
Variations
- For a fat-free creamy pea hummus, use fat-free yogurt rather than olive oil.
- Add a middle Eastern twist by replacing the olive oil with tahini.
- If you want to add a little spice, use a flavoured chilli oil to make the recipe. You could also add a pinch of cumin.
Serving and storage
Serve this healthy pea and mint hummus chilled. Add some colourful vegetable crudites, and some wholemeal flatbreads or pitta bread and serve as an easy appetiser.
Mint and green pea dip also goes very well slathered onto this gluten free seed bread or oat cakes.
Alternatively, use it as a healthy vegan spread in sandwiches and wraps. Or serve it simply on toast as a healthy snack.
Store covered in the fridge for up to 5 days. Pea and mint hummus can also be frozen.
Frequently asked questions
Birds Eye and several food safety organisations recommend that frozen vegetables should always be cooked before eating.
Yes, frozen peas are packed with nutrients. Because peas are frozen as soon as they are picked, they can often be more nutritious than fresh peas.
Other healthy dips
Healthy dips and hummus are ideal for savoury snacking, and a great way to add extra veggies to your diet. Why not try some of the recipes below?
In the summer, you might also like this easy courgette dip.
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Recipe
Pea and Mint Hummus
Equipment
- Blender or food processor
Ingredients
- 300 g frozen peas
- 5-6 sprigs mint
- 4 tablespoon olive oil
- 2 teaspoon lemon juice
- salt and pepper to taste
Instructions
- Add the peas to boiling water and cook as per packet instructions (usually 2-3 minutes).
- Drain the peas in a sieve. Hold under running cold water for a few seconds to cool the peas down.
- Add the cooked peas to a blender or food processor. Add the olive oil, mint, lemon juice and seasoning. Blitz until you have a smooth puree.
Notes
- For an oil free pea and mint hummus, replace the olive oil with fat-free yogurt.
- For a Middle Eastern twist, use tahini rather than olive oil.
- Alternative herbs can be used if preferred. Soft leafy herbs work best. Basil and peas are a great combination.
- For a spicier dip, use chilli oil rather than olive oil.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
Eva says
Sounds lovely, think I'll use tahini as well as olive oil ☺️