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Hummus: Green Pea & White Bean ~ Vegan Gluten Free Dip

This delicate but flavorful hummus is creamy, mild, a little bit sweet, and totally delicious. It’s a crowd pleaser. I made it for a holiday gathering and it was a smash. And finally, as if that wasn’t enough, it’s packed full of healthy goodness. Peas have loads of phytonutrients, including a recently discovered one that is unique to them and is anti-inflammatory and antioxidant. Lots of protein and fiber are in both peas and beans for a win-win.

Green Pea and White Bean Hummus Vegan Gluten Free

Canned peas and beans are fine, and that’s what I used … but if you have more time, this great bring-along side dish can be made from dried peas and beans that have been cooked and cooled. Frozen peas that have been cooked can be used as well, though the flavor will be slightly different. Roasted garlic can be added for even more yum.

Green Pea and White Bean Hummus Vegan Gluten Free Plant Based

This hummus was luscious on pillow soft vegan, gluten free flatbread. For those who love the glutens, I think this no yeast recipe would be awesome, too.

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Green Pea and White Bean Hummus

Delicate but flavorful, this is a creamy and delicious variation of hummus that would be welcomed anywhere.
Prep Time 5 minutes
Total Time 8 minutes
Servings 6


  • 1 1/2 cups garden peas cooked canned, made from dried, or frozen
  • 1 1/2 cups white or cannellini beans cooked canned or made from dried
  • 1 teaspoon minced garlic
  • 3 tablespoons lemon juice
  • 1 teaspoon cumin
  • 1/2 teaspoon black pepper
  • 1/4 cup tahini
  • 1/4 cup olive oil
  • salt to taste


  1. In a food processor or high speed blender, process all ingredients until very smooth. Serve with a drizzle of olive oil with pita or any sort of flatbread or chips (I use gluten free versions).
  2. Is also good made oil free by omitting the olive oil.

Recipe Notes

Cost: $3.70 or less for all six servings and $.62 per individual serving.

What I spent: Canned green peas and beans are less than $1 each.  The tahini is about $.30 per tablespoon. Lemons are 2/$1.00 and I used one. The remaining ingredients are staples and are less than $1 total.

*My cost ... your results may vary.

Green Pea and White Bean Hummus Vegan Gluten Free Plant Based

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