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Natural Awakenings - Alachua, Citrus, Marion, Sumter Co & The Villages, FL

Easy Hummus Makes the World Go Round

May 31, 2020 12:26PM ● By Sheila Mahan

Sweet green peas and white beans are a great match for this flavorful and healthy hummus recipe. By adding a hint of garlic, fresh basil, spices and lemon juice, these simple ingredients turn into a true delicacy. This pea and bean recipe makes for guilt-free snacking as it is low in calories and bursting with healthy nutrients, all while being budget-friendly. And best of all - it is quick and easy to make in just a couple of minutes.


This healthy snack is high in protein to stay energized while providing lots of antioxidants and minerals that boost the immune system. White beans contain a whopping 19 grams of protein per cup and are high in fiber, antioxidants, folate, Iron and magnesium, while peas are rich in vitamin A and C. This is a heart-healthy and oil-free recipe full of fiber with a low glycemic index that helps keep blood sugar levels low.


To add even more vitamin C, enjoy this hummus with a side of fresh bell peppers and tomatoes, which are currently in season here in Florida. Use fresh peas if available, or thaw frozen peas, which are a great alternative, as they are full of nutrients due to being frozen right after the harvest. Keep a couple of bags of peas in the freezer and a few cans of beans in the pantry to have this treat ready whenever the craving hits.


Serve this hummus with whole-grain toast or crackers and cut up some favorite veggies to make it a snack that keeps us going for hours and hours.


Green Pea and White Bean Hummus

Yields 2 servings


2 cups fresh or frozen-thawed green peas (sweet peas or English peas)

2 cups white beans, canned or cooked (northern white beans or cannellini beans)

1 handful fresh basil or other fresh herbs

¼ tsp sea salt

1 pinch black pepper

¼-½ clove of fresh garlic

1 fresh lemon, juiced

A few Tbsp water

Other spices as desired (optional)

Fresh jalapeño pepper as desired (optional)

Fresh veggies cut into pieces, crackers or whole-grain toast to serve on the side


Thaw the frozen peas and add them to the blender.

Drain and rinse the canned beans or cook the dried beans and add to the blender.

Wash the basil and fresh herbs, peel the garlic and juice the lemon, then add with all the other ingredients to the blender, add salt and pepper and season to taste.

Blend until smooth and add more water as needed—a spoonful at a time so not to make it too thin.

Spread onto whole-grain toast or pour the hummus into a bowl and serve with crackers and fresh veggies.


Recipe courtesy of Eliane Baggenstos, RN, LMT, owner of bodono Health Coaching and Massage Therapy, in Ocala. For more information, call 352-559-9355, email [email protected] or visit