Pea Hummus

This is such a colourful, easy, tasty, snack, even lunch filling for a very healthy sandwich, using ingredients you are bound to have in stock.


300g cups frozen green peas

2 tablespoons chopped fresh flat-leaf parsley

3 tablespoons tahini (sesame-seed paste)

2 tablespoons fresh lemon juice (or lime juice)

3/4 teaspoon ground cumin (preferably dry roasted)

1/2 teaspoon sea salt

1 garlic clove, chopped

1 teaspoon extra virgin olive oil

2 spring onions finely chopped


Cook peas in boiling water for 3 minutes; drain and rinse with cold water. Set aside to drain thoroughly.

Dry roast the cumin seeds in a frying pan until you can smell the spice aroma.

Place peas and next 6 ingredients in a food processor, and process until smooth. Taste and adjust seasoning. If you wish to ‘let down’ the mixture, add some iced water.

Stir through the finely chopped spring onion.

Spoon pea mixture into a small serving bowl and chill.

Before serving, drizzle with oil, and sprinkle with sumac.


Serve as a dip or spread onto the toast/ chestnut crackers/ oatcakes.

Try adding some cream cheese and fresh ripe avocado in a sandwich for a super powered lunch.

Keep in the fridge for up to 5 days.


Peas are actually part protein so along with the tahini (sesame butter), you’ve got a filling snack, supportive of blood sugar. Peas are also high in Vitamin A which is excellent for skin, lung and eye health, peas also supply magnesium, potassium, phosphorus and folic acid. All excellent for heart and general cell health. Parsley and spring onions offer high levels of Vitamin A.

The peas, parsley and spring onions give this hummus a delightful fresh green colour, you can almost taste the freshness before you bite into it, the roasted cumin and lemon juice give it a depth of flavour.



© Ruth Pretty 2011