16 Aug 2024

Green Pea Hummus Recipe with Fresh Mint

Tagsblack pepper, caraway seed, herbal recipe, hummus recipe, mint leaf

Many of us appreciate the satisfying and versatile nature of a good hummus. Great on sandwiches, pita bread, and crackers, hummus is also a fabulous topping on veggies, and adds an extra kick of protein to a variety of savory dishes and spreads. As a fun variation on chickpeas, this hummus recipe mixes it up by featuring green peas as the base, along with green chile and mint, making it delectable and zingy. Not to mention that fresh, bright green hue! This green pea hummus recipe may become a new go-to favorite simple recipe for you—it has become one for me!

What’s In It? Prominent Ingredients and Their Benefits

peas in a bowl with lime slices and herbs around on the table

Green Peas

Beyond split pea soup—a comfort food classic—there are many other ways to enjoy these nourishing little legumes. Looking at the energetics of green peas, Ayurveda deems them to have an astringent taste and a cooling energy (Lad & Lad, 1994). This is perfect for summer, offering a cool balance to the heat of the warm months.

With 8 grams of protein and a whopping 7 grams of fiber per serving, according to Chinese medicine, peas harmonize digestion, support an overworked liver, and ease constipation and skin eruptions (Pitchford, 2002).

Mint (Mentha spp.) Leaf

There is no better herb for summer than mint. Whether it’s peppermint (Mentha x piperita) or spearmint (Mentha spicata), there are myriad ways to enjoy and benefit from this abundant green herb, especially during the hot months. Fresh mint tea, mint juleps, mint ice cream, and fresh mint leaves sprinkled on green salad are just a few ways to enjoy this cooling, soothing, and revitalizing herb. Beyond its pleasing flavor, mint has many benefits. Well-known for its ability to soothe minor stomach woes and open blocked respiratory passages, mint also has a diaphoretic action, meaning it promotes sweating—an excellent feature during summertime in particular! The flavor of mint in this recipe is not overpowering. Rather, it adds a bright undertone. However, if you love mint as much as I do, try doubling the quantity to really highlight minty freshness in this recipe.

close up of caraway seeds

Caraway (Carvum carvi) Seed

Known for its presence in rye bread, caraway seed makes an appearance in this unique green pea hummus recipe. I was looking for bright flavors, and caraway seeds fit the bill. Beyond their clean and distinctive flavor (sometimes described as nutty or even anise-like), caraway seeds are an effective carminative, meaning they soothe gas and minor indigestion, particularly in the upper gastrointestinal (GI) tract, thereby supporting healthy digestion and nutrient absorption. Furthermore, according to Ayurveda, caraway seeds gently stimulate agni (the digestive fire).

Black Pepper (Piper nigrum) Fruit

Black pepper brings a dose of heat to this recipe, but the quantity used is small, so it’s just a touch of spice to add flavor and warmth and to help with the digestibility of the recipe as a whole. Ayurveda teaches that most spices support agni, the digestive fire, so almost all ayurvedic dishes and even herbal formulas contain at least a bit of spice to support digestion (even if those spices have a cooling energy). Though this hummus recipe is not ayurvedic per se, the same principle applies.

With a heating energy, black pepper stimulates the appetite, soothes excess gas, and can help with the digestion of beans and legumes, as it soothes excess vata (wind) in the digestive tract (Dass, 2013).

Though this recipe only calls for ½ teaspoon of black pepper, if you are very sensitive to spice, you could reduce the quantity to ¼ or ⅛ teaspoon.

bowl of green pea hummus

Green Pea Hummus With Fresh Mint

This green pea hummus recipe is packed full of flavor. It is bright and spicy and somehow hearty and refreshing all at once. I made mine with a serrano chile, which definitely gives this recipe a spicy kick. If you prefer to downplay the heat, omit or reduce the chile. This is especially important if you are a pitta type or are sensitive to spicy foods. Once you make this recipe, you will want to keep a jar on hand in the fridge all the time. Serve at parties or just keep it at the ready to use as a dip or spread.

Ingredients

3 tablespoons avocado oil or ghee
½ teaspoon caraway (Carvum carvi) seeds
½ teaspoon black pepper (Piper nigrum) fruit, ground
1 serrano chile, minced (optional)
1 garlic clove, peeled and finely chopped
½ yellow onion, diced
3 cups frozen peas
¾ teaspoon salt
½ cup water
½ cup fresh mint (Mentha spp.) leaf
1 tablespoon cashew butter (or substitute tahini or pumpkin seed butter)
Juice of ½ lime

Directions

Heat the oil in a medium to large-sized skillet and add the caraway seeds and black pepper.
Once the seeds start to brown slightly, add the onion, chile, and garlic. Heat on medium-high until the onion becomes slightly translucent.
Add the peas and heat for 4-5 minutes until the peas are warmed.
Add the salt and water and bring to a boil.
Remove from heat, add the mint, and let cool.
Once the mixture is sufficiently cooled, transfer to a blender or food processor (preferred), add the cashew butter and lime, and blend until smooth. Or, if you prefer it a little chunky, you can leave some of the peas unblended.

To Use:

Spread this green pea hummus on toast or use it as a dip for chips, crackers, or other veggies. This hummus recipe also makes a fine topping for your roasted veggies or protein of choice. Store the leftovers in a closed container in the fridge. Keeps refrigerated for a few days.

In Closing,

Impress your guests and family (or just yourself!) with this novel and easy-to-make recipe. Classic chickpea hummus is a favorite, but when you feel like doing something creative with your dips and spreads, this green pea hummus offers something surprising, tasty, and nourishing. Also, if you have an abundance of fresh mint on hand, what better way to incorporate those bright and zesty green leaves into your culinary creations?

Green Pea Hummus Recipe with Fresh Mint | Herbal Academy | When you feel like doing something creative with your dips and spreads, this green pea hummus offers something tasty and nourishing.

REFERENCES

Dass, V. (2013). Ayurvedic herbology East & West. Lotus Press.

Lad, U., & Lad, V. (1994). Ayurvedic cooking for self-healing (2nd ed.). The Ayurvedic Press.

Pitchford, P. (2002). Healing with whole foods: Asian traditions and modern nutrition (3rd ed.). North Atlantic Books.

Green Pea Hummus Recipe with Fresh Mint