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A white bowl of vibrant green soup, garnished with sliced radishes, fresh mint leaves, and green peas.
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Low-Carb Green Pea Hummus

This Low-Carb Green Pea Hummus is a fresh and flavorful alternative to traditional hummus. Made without chickpeas, it’s lower in carbs and full of bright, herby flavor. Blended with green peas, lemon juice, tahini, and garlic, this creamy dip is perfect for dipping veggies, spreading on wraps, or serving with low-carb crackers. It’s quick to make, vegan, and endlessly versatile—your new go-to appetizer or snack!
Prep Time10 minutes
Cook Time2 minutes
Total Time12 minutes
Course: Appetizer, Side Dish, Snack
Cuisine: Mediterranean
Keyword: chickpea-free hummus, easy plant-based dip, low-carb dip, low-carb green pea hummus, low-carb hummus
Servings: 6 servings
Calories: 129kcal
Author: Chef Jenn

Ingredients

  • 2 cups green peas fresh or frozen
  • 1 clove garlic minced
  • 3 tablespoons tahini paste
  • 2 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon ground cumin
  • ¼ cup fresh mint leaves
  • salt and pepper to taste
  • 2-3 tablespoons cold water as needed

 Optional garnish

  • extra olive oil
  • red pepper crushed
  • mint sprigs

Instructions

  • Boil a pot of salted water and cook peas for 1 minute. Drain immediately and cool them in an ice bath. Skip this step if you're using thawed frozen peas.
  • Add peas, garlic, tahini, olive oil, lemon juice, cumin, and mint into a food processor.
  • Blend until everything is combined and mostly smooth, pausing to scrape down the sides. Don’t go too long—overblending can affect the texture.
  • Slowly add cold water, 1 tablespoon at a time, pulsing in between until you reach a smooth, spreadable consistency.
  • Taste and mix in salt and pepper. White pepper works well if you have it.
  • Spoon into a bowl, drizzle with olive oil, and garnish as desired.

Notes

Chef Jenn's Tips

  • Add the water slowly and stop as soon as the texture turns spreadable. It's easy to go from perfect to soupy in one extra tablespoon.
  • Pull mint leaves off the stems before blending. Stems left in can add a bitter edge to the finished dip.
  • Stir the tahini jar thoroughly before measuring. The oil separates and settles, so an unstirred jar throws off the consistency.

Nutrition

Serving: 0.25cup | Calories: 129kcal | Carbohydrates: 10g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 6mg | Potassium: 176mg | Fiber: 3g | Sugar: 3g | Vitamin A: 459IU | Vitamin C: 22mg | Calcium: 32mg | Iron: 1mg | Net Carbohydrates: 7g