Mint-and-Pea Hummus on Flatbread

Dairy Free
Mint-and-Pea Hummus on Flatbread
45 min.
30
33kcal

Suggestions

Looking for a fresh and vibrant appetizer that’s both delicious and dairy-free? Look no further than our Mint-and-Pea Hummus on Flatbread! This delightful dish is perfect for any occasion, whether you're hosting a sophisticated soirée or simply looking for a quick, healthy snack. With the bright, revitalizing flavor of fresh mint and the sweetness of green peas, this hummus is sure to impress your guests and elevate your palate.

The creamy texture of tahini enhances the hummus, making it a delightful dip that pairs perfectly with crunchy flatbread crackers. Not only is this recipe easy to prepare, but it also packs a nutritious punch, providing a satisfying combination of protein, healthy fats, and carbohydrates, all for just 33 calories per serving! In just 45 minutes, you can whip up enough to serve 30 people, making it ideal for gatherings, picnics, or simply a healthy munchie for your family.

Additionally, this Mint-and-Pea Hummus is a great way to introduce more plant-based foods into your diet, catering to vegan and dairy-free lifestyles. Its bright green color adds a splash of vibrance to your appetizer table while tantalizing the taste buds with its unique flavor profile. So roll up your sleeves, and let’s dive into this refreshing culinary adventure!

Ingredients

  • 10  round buttery crackers 
  • 0.3 cup mint leaves fresh
  • pound peas fresh green
  • pinch kosher salt 
  • 0.3 cup tahini 

Equipment

  • food processor
  • sauce pan

Directions

  1. Bring 3 inches of water to a boil in a large saucepan.
  2. Add peas, and cook until just tender (about 2 minutes); drain and cool slightly. In a food processor, combine cooked peas, tahini, and mint leaves; pure until chunky-smooth.
  3. Add a pinch of kosher salt, and serve with flatbread crackers broken into thirds.

Nutrition Facts

Calories33kcal
Protein15.82%
Fat44.43%
Carbs39.75%

Properties

Glycemic Index
1.48
Glycemic Load
0.58
Inflammation Score
-2
Nutrition Score
2.4291304485953%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.04mg
Apigenin
0.02mg
Luteolin
0.05mg

Nutrients percent of daily need

Calories:33.22kcal
1.66%
Fat:1.71g
2.63%
Saturated Fat:0.26g
1.65%
Carbohydrates:3.44g
1.15%
Net Carbohydrates:2.4g
0.87%
Sugar:0.94g
1.04%
Cholesterol:0mg
0%
Sodium:11.92mg
0.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.37g
2.74%
Vitamin C:6.28mg
7.61%
Vitamin B1:0.09mg
5.82%
Fiber:1.04g
4.16%
Vitamin K:4.25µg
4.05%
Phosphorus:40.4mg
4.04%
Copper:0.07mg
3.6%
Manganese:0.07mg
3.59%
Folate:13.59µg
3.4%
Vitamin A:133.38IU
2.67%
Vitamin B3:0.52mg
2.61%
Iron:0.4mg
2.24%
Zinc:0.32mg
2.14%
Magnesium:8.01mg
2%
Selenium:1.24µg
1.76%
Vitamin B2:0.03mg
1.58%
Vitamin B6:0.03mg
1.53%
Potassium:52.46mg
1.5%
Source:My Recipes