Indulge in the vibrant and refreshing flavours of Mint and Pea Hummus, a delightful twist on the traditional hummus recipe.
This creamy and nutritious dip is bursting with the goodness of peas, fresh herbs, and aromatic spices. Perfect for snacking, spreading on sandwiches, or serving as a party dip.
💕 Why You'll Love This Recipe
Fresh herbs like mint and parsley not only add a burst of flavour but also offer various health benefits. Mint is known for its soothing properties and may aid digestion, while parsley is rich in antioxidants and nutrients like vitamin K and vitamin C. Additionally, garlic is renowned for its antimicrobial and immune-boosting properties, which can be particularly beneficial when following a candida diet.
Mint and Pea Hummus is a versatile recipe that can elevate a wide range of dishes. Whether you're spreading it on toast, using it as a dip for veggies, or incorporating it into wraps and sandwiches, this flavourful hummus adds a refreshing twist to any meal.
Meal Prep Friendly
With its delightful combination of flavours and nutrients, this Mint and Pea Hummus is an ideal addition to your meal prep routine. By preparing a batch ahead of time, you can have a convenient and nutritious option on hand for quick and satisfying meals. Simply add it to your favourite grain bowls, salads, or as a spread for sandwiches.
Candida Diet Friendly
This recipe aligns perfectly with a candida diet, as it is dairy-free, gluten-free, and sugar-free. By using wholesome ingredients and omitting potential triggers, you can indulge in the deliciousness of Mint and Pea Hummus while supporting your overall health and wellness goals.
- Canned / Jarred Chickpeas - These provide the protein base and a smooth texture.
- Frozen Peas - For flavour and added nutrients.
- Ground Cumin
- Tahini (sesame seed butter) - Gives the hummus a rich and creamy consistency.
- Lemon Juice
- Fresh Garlic
- Fresh Mint
- Fresh Parsley
- Bicarbonate of Soda - Used to soften the chickpeas for a smoother result.
- Ice Cube - The secret ingredient for achieving that fluffy texture.
1. In a saucepan of water, add the frozen peas and bring to a boil. Reduce the heat and simmer for 3 minutes. Using a slotted spoon, remove the cooked peas and set aside in a bowl to cool.
2. In the same saucepan of water, add the canned chickpeas and bicarbonate of soda and return to a boil.
3. When the water froths and rises, turn the heat down and simmer for 5 minutes to soften the chickpea shells. Use a slotted spoon to discard any shells that float to the surface.
4. Drain the cooked chickpeas, and remove most of the shells that have separated from the chickpeas.
5. In a blender, combine the fresh mint, fresh parsley, tahini, fresh garlic, lemon juice, ground cumin, salt, cooked peas, cooked chickpeas, and one ice cube. Blend until a smooth, gradually adding up to 6 tablespoons of water to thin.
6. Serve immediately or chill in the refrigerator first before enjoying.
Hint: When blending, add less or more water depending on your desired hummus consistency.
Transfer the Mint and Pea Hummus to an airtight container and store it in the refrigerator for 2-3 days.
You can also portion it and freeze for longer storage.
🍽 Serving Suggestions
- Enjoy this Mint and Pea Hummus as a dip with fresh vegetable crudites such as celery sticks, cucumber slices, or bell pepper strips.
- Spread it onto seeded crackers or rice cakes for a satisfying snack.
- Use it as a flavourful and nutritious spread for sandwiches or wraps.
- Serve alongside grilled chicken or roasted vegetables for an added burst of flavour.
- Thin with a little extra water to create an instant salad dressing.
With its vibrant green colour and refreshing taste, this Mint and Pea Hummus is a versatile and nutritious addition to your candida diet meal prep. And if you loved this recipe, give my Savoury Pumpkin Hummus Recipe a try next!
✨ Top Tips
- Cooking canned chickpeas before blending can help in breaking down their texture, contributing to a smoother hummus. Adding bicarbonate of soda to your cooking water makes this even more effective. The added bonus of doing it this way is that they will also be easier to digest.
- For a smoother hummus texture, remove the shells from the chickpeas, which will result in a creamier consistency. This extra step is easy when cooking the chickpeas as they will essentially float to the surface of the water so that you can skim them away.
- Incorporating an ice cube into the mixture while blending adds air and fluffiness to the hummus, resulting in a light and velvety texture.
- Taste and adjust the lemon juice and salt according to your preference. Add more if you prefer a tangier flavour or reduce the amount for a milder taste.
Savoury Mint and Pea Hummus - Oil Free
- 100 g frozen peas
- 1 can of chickpeas 400g, drained (240g drained weight)
- 3 tablespoons fresh mint chopped
- 2 tablespoons fresh parsley chopped
- 3 tablespoons fresh lemon juice
- 1 small clove of fresh garlic
- ½ teaspoon ground cumin
- 2 tablespoons tahini
- ¼ teaspoon salt
- ½ teaspoon bicarbonate of soda
- 6 tablespoons water
- 1 ice cube
- In a saucepan, bring the frozen peas to a boil. Reduce the heat and let them simmer for 3 minutes.
- Using a slotted spoon, remove the peas from the saucepan and set them aside to cool.
- In the same saucepan, add the drained chickpeas and bicarbonate of soda. Heat over medium-high heat for 5 minutes.
- As the chickpeas cook, you may notice the shells rising to the surface of the water. Drain the chickpeas slowly, allowing you to easily remove and discard the shells. Repeat the process with cool water to remove any remaining shells. Drain the chickpeas and set them aside to cool.
- In a blender, combine the chopped mint, parsley, tahini, fresh garlic, lemon juice, ground cum-in, salt, cooked peas, cooked chickpeas, and one ice cube. Blend until a smooth consistency is achieved.
- Gradually add up to 6 tablespoons of water to reach your desired hummus consistency. Adjust the amount of water according to your preference.
- Transfer the Mint and Pea Hummus to an airtight container and store it in the refrigerator.