Recipe description
June 25, 2026
Pea hummus with raw vegetables
A fiber-rich pea hummus with crunchy raw vegetables for gut-friendly snacking.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from peas and raw vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced mix of plant protein, fiber, and healthy fats for a snack.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Pea, green
1
cup
Tahini
2
tablespoon
Oil, olive
1
tablespoon
Lemon juice
1
tablespoon
Garlic
1
clove
Raw vegetables
2
piece
Instructions
1
In a food processor, combine the peas, tahini, olive oil, lemon juice, and garlic.
2
Blend until smooth, adding water as needed to achieve desired consistency.
3
Serve the pea hummus with an assortment of raw vegetables.
More Recipes For Your Gut
Nutrition
190 kcal
Calories
8 g
Protein
28 g
Carbohydrates
6 g
Fiber
4 g
Sugar
7 g
Fat
1 g
Saturated fat
0.3 g
Salt
FAQ
What are the main ingredients in pea hummus?
Peas form the base, usually blended with tahini, lemon juice, garlic, olive oil, and salt to taste.
Is pea hummus suitable for vegan and vegetarian diets?
Yes, it’s naturally plant-based and commonly vegan.
How should I serve pea hummus with raw vegetables?
Use crisp sticks of carrot, cucumber, bell pepper, celery, or radishes for dipping.
How long does pea hummus keep in the fridge?
Store in a sealed container for up to 3–4 days; stir before serving.
Is this snack gluten-free?
Yes, pea hummus and raw vegetables are gluten-free unless you add gluten-containing ingredients.
Do peas provide protein and fiber?
Yes, peas contribute plant protein and fiber as part of a balanced snack.
Can kids eat this snack?
Yes, in age-appropriate portions; watch added salt and garlic if used.
How can I adjust the recipe for fewer calories or more fiber?
Add more peas or vegetables, reduce oil, or use a lighter tahini; a squeeze of lemon helps flavor.
Is pea hummus suitable for people with FODMAP sensitivities?
In small portions it may be tolerated by some; peas and garlic are FODMAP considerations, so start with a small portion.
How does pea hummus differ from chickpea hummus?
Pea hummus uses peas instead of chickpeas, often lighter and slightly sweeter in flavor.
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