Incorporating more protein and fiber into your diet doesn’t have to be complicated, thanks to a simple homemade recipe for green pea hummus. This nutritious spread combines the wholesome goodness of boiled chickpeas and green peas, enhanced with a medley of herbs, spices, and healthy fats. A single serving offers approximately 12 to 13 grams of protein, along with a boost of fiber, vitamins, and minerals, making it a versatile addition to various meals. With its silky texture, this hummus serves as a healthier substitute for condiments like ketchup or mayonnaise, pairing perfectly with wraps, sandwiches, dosa, and paratha.
To prepare this green pea hummus, gather a cup of boiled chickpeas and another of steamed green peas. You’ll need a tablespoon of sesame seeds, a handful each of coriander and mint leaves, and one to two green chilies for flavor. Add a garlic clove, half a teaspoon of cumin powder, salt to taste, the juice of half a lemon, a tablespoon of olive oil, and two to three ice cubes to the mix.
Start by steaming the green peas for about seven to eight minutes until they become tender. Then, combine the steamed peas and boiled chickpeas in a blender with the coriander, mint, sesame seeds, green chili, garlic, cumin powder, salt, lemon juice, olive oil, and ice cubes. Blend the ingredients until the mixture is smooth and creamy. If it seems too thick, a splash of water can help achieve the desired consistency.
Once blended, transfer the hummus to a serving bowl. For presentation, drizzle it with a bit of olive oil and consider garnishing with red chili powder, pomegranate seeds, or a few whole chickpeas for added flair. This hummus can be enjoyed as a spread or dip, complementing sandwiches, wraps, frankies, dosa, and parathas, or serving as a delicious accompaniment to fresh vegetables.
While green peas are not a complete protein source on their own due to their lower levels of certain essential amino acids, pairing them with other protein-rich foods can contribute significantly to a balanced diet. This recipe provides an effortless way to enhance the nutritional value of everyday meals without making them feel like a restrictive “healthy meal.”