Creamy Field Pea Dip
A vibrant, protein-packed dip made from creamy field peas, tahini, lemon, and garlic, offering a delightful twist on traditional hummus. Perfect for a healthy snack or appetizer, it's quick to prepare and bursting with savory flavor.
For 4 servings
Drain and rinse the cooked field peas thoroughly if using canned. Peel the garlic clove and squeeze fresh lemon juice.
In the bowl of a food processor, combine the cooked field peas, tahini, peeled garlic clove, fresh lemon juice, 2 tablespoons of olive oil, 1 teaspoon of smoked paprika, sea salt, and black pepper.
Process on high speed for 1-2 minutes, scraping down the sides of the bowl as needed, until the mixture starts to break down and become pasty.
With the food processor running, gradually add 2-4 tablespoons of cold water, one tablespoon at a time, until the dip reaches your desired smooth and creamy consistency. It should be thick but easily spreadable.
Stop the processor and taste the dip. Adjust seasoning with more salt, lemon juice, or paprika if desired.
Transfer the creamy field pea dip to a serving bowl. Drizzle generously with a little extra virgin olive oil and sprinkle with an additional pinch of smoked paprika for garnish.
Serve immediately with fresh vegetable sticks, pita bread, whole-grain crackers, or as a spread in sandwiches and wraps.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an exceptionally smooth dip, briefly warm the field peas before blending. The slight warmth helps them break down more easily, resulting in a silkier texture.
- 2The amount of water needed can vary based on the moisture content of your field peas. Start with less and add gradually until you reach your preferred thick but spreadable texture.
- 3This dip can be made up to 3-4 days in advance and stored in an airtight container in the refrigerator. Stir well before serving, and add a splash of water if it has thickened too much.
- 4Roasting the garlic clove before adding it to the processor will impart a deeper, sweeter, and less pungent garlic flavor to the dip.
Adapt it for your goals.
Spicy Kick
Add 1/4 teaspoon of cayenne pepper or a pinch of red pepper flakes to the food processor for a vibrant, spicy version of the dip.
Herbaceous DelightHerbaceous Delight
Incorporate 2 tablespoons of fresh chopped parsley, cilantro, or dill into the dip during blending for a fresh, aromatic, and herbaceous flavor.
Roasted Red PepperRoasted Red Pepper
Add 1/2 cup of roasted red peppers (from a jar, drained) to the food processor for a smoky, sweet, and colorful variation.
Why this is on our healthy list.
High in Plant Protein
Field peas are an excellent source of plant-based protein, contributing to muscle repair and satiety, making this dip a filling and nutritious snack.
Rich in Dietary Fiber
Packed with fiber, this dip aids in digestive health, helps regulate blood sugar levels, and promotes a feeling of fullness, supporting weight management.
Healthy Fats
Tahini and olive oil provide healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health and the absorption of fat-soluble vitamins.
Frequently asked questions
Yes, absolutely! Just ensure they are fully cooked and tender before using them in the recipe. One cup of dried field peas typically yields about 2-3 cups cooked.
