White Pea, Mint & Tahini Dip
This refreshing White Pea, Mint & Tahini Dip offers a vibrant and protein-rich alternative to traditional hummus, blending tender white peas with fresh mint, zesty lemon, garlic, and creamy tahini for a delightful spread.
For 4 servings
If using canned white peas, drain and rinse them thoroughly. If using dried white peas, soak them overnight, then cook in fresh water until very tender (about 45-60 minutes). Drain, reserving about ¼ cup of the cooking liquid.
In the bowl of a food processor, combine the cooked white peas, fresh mint leaves, tahini, fresh lemon juice, minced garlic, 1 tablespoon of extra virgin olive oil, salt, and black pepper.
Process the mixture until it becomes smooth and creamy. Scrape down the sides of the bowl as needed to ensure all ingredients are thoroughly incorporated.
While blending, gradually add 2-4 tablespoons of cold water (or reserved pea cooking liquid) one tablespoon at a time, until the dip reaches your desired creamy, spreadable consistency. It should be thick but not stiff.
Taste the dip and adjust seasoning as necessary. You might want to add more salt, lemon juice, or a touch more tahini to balance the flavors.
For best flavor, transfer the dip to an airtight container and refrigerate for at least 30 minutes to allow the flavors to meld and deepen.
Spoon the dip into a serving bowl. Drizzle generously with the remaining 1 tablespoon of extra virgin olive oil. Garnish with a sprinkle of paprika or sumac and a few extra fresh mint leaves, if desired.
Serve with warm pita bread, fresh vegetable sticks (carrots, cucumber, bell peppers), or your favorite crackers.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra smooth dip, ensure your white peas are very well cooked and tender. If using canned, make sure they are soft enough to mash easily.
- 2Adjust the amount of lemon juice and garlic to your preference; start with the recommended amount and add more gradually after tasting.
- 3If your tahini is very thick or separated, stir it well in its jar before measuring to ensure a smooth consistency in your dip.
- 4This dip tastes even better after chilling for an hour or two, allowing the flavors to fully develop and meld together.
Adapt it for your goals.
Spicy Kick
Add a pinch of red pepper flakes or a dash of your favorite hot sauce to the food processor for a vibrant, spicy version of the dip.
Herb SwapHerb Swap
Replace some or all of the fresh mint with other herbs like fresh parsley or cilantro for a different aromatic profile and color.
Roasted GarlicRoasted Garlic
For a milder, sweeter, and more complex garlic flavor, roast the garlic cloves whole in their skin until soft before peeling and adding to the food processor.
Why this is on our healthy list.
High in Plant-Based Protein
White peas and tahini are excellent sources of plant-based protein, crucial for muscle repair, satiety, and overall body function, making this a satisfying and nutritious dip.
Rich in Dietary Fiber
Peas are packed with dietary fiber, which aids in healthy digestion, helps regulate blood sugar levels, and contributes to a feeling of fullness, supporting weight management.
Healthy Fats and Micronutrients
Tahini provides healthy monounsaturated fats, while lemon and mint contribute essential vitamins (like Vitamin C) and antioxidants, supporting immune health and reducing inflammation.
Frequently asked questions
Yes, while white peas (also known as dried white peas or safed matar) give a unique texture and flavor, you can substitute them with cannellini beans or chickpeas for a similar, though slightly different, dip.
