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White bean hummus with green peas

by Ari
Weiße-Bohnen-Hummus mit grünen Erbsen

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A well-known trend in Israeli cuisine is bean hummus. The Israeli version of hummus is stronger than Egyptian hummus due to the special ingredients, but it is also very tasty. Currently, hummus has a high status in Israel, as it is a very popular takeaway at weddings and other celebratory events. White bean hummus with green peas would be a recommendation here.

White bean hummus with green peas
White bean hummus with green peas

How many of you have already made humus yourself? Though probably made by more people than we know, hummus is often perceived as “exotic” even though it’s chickpeas, a not-so-exotic legume that’s grown all over the world, including Germany.

Hummus is a chickpea-based, tasty and healthy dip or salad dressing prepared by different regions around the world. It’s particularly popular in the Middle East, but people everywhere covet it. The original hummus was raw and plain, but there are tons of variations around the world.

The ancient recipe of hummus is from the Middle East, made with mashed chickpeas. It usually contains additional flavorings – typically tahini, lemon juice, salt, and an oil. Many types of hummus contain additional ingredients such as paprika, ground garlic, or nuts.

White bean hummus with green peas
White bean hummus with green peas

Increased protein intake from hummus

Hummus is relatively high in protein compared to many other vegetarian and vegan foods. Ergo, consuming it makes it easier for a person to get enough protein. This can be especially helpful for those who are pregnant or breastfeeding, adults over 50, and other groups who need to increase their protein intake.

Most of us eat too little protein. This is very unhealthy as our body doesn’t get enough building blocks to build our cells and maintain our muscles. Protein is very important. It should be eaten in the ideal amount both early in the morning and at lunchtime. But which protein source should you take? There are still many nutritionally beneficial sources of protein. One of the most popular sources is hummus. It contains a lot of protein, is very easy to digest and tastes good. There is approximately 11 grams of protein in one cup of hummus.

Try our green paste, white bean hummus with green peas. Not only do you feel confident that you are sticking to your diet, you also improve it by increasing your protein needs. Humus replaces the usual protein cheese by containing a unique combination of amino acids that we don’t find in the diet. The result is a lighter, gluten-free, cheese-free and vegan alternative with more protein.

White bean hummus with green peas
White bean hummus with green peas

if you like our white bean hummus with green peas, you might also be interested in these recipes:

Weiße-Bohnen-Hummus mit grünen Erbsen

White bean hummus with green peas

Our White Bean Hummus with Green Peas Spread recipe is not only delicious, it’s also effective at absorbing protein.
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Prep Time 5 minutes
Cook Time 5 minutes
Course side salad, spread
Cuisine middle East
Servings 4 portions
Calories 259 kcal


  • citrus press*
  • Mixer*
  • Sieve*


  • 300 G Peas fresh or frozen
  • 250 G cannellini beans* or white beans
  • 2 clove of garlic
  • 4 tbsp. tahini*
  • 2 tbsp. lemon juice
  • 4-6 tbsp. water
  • 1 tsp Cumin*
  • kosher salt*
  • Pepper*
  • small bunch of mint


  • Drain the beans through a sieve and rinse well.
  • Peel and coarsely chop the garlic.
  • Rinse mint and shake dry. Pluck the leaves from the stems.
  • Finely puree everything together with the tahini, lemon juice and water in a blender.
  • Season to taste with salt, pepper and cumin.


Serving: 1Port.Calories: 259kcalCarbohydrates: 22gProtein: 11gFat: 7g
Keyword asian hummus, Bean hummus, hummus, hummus variation
Tried this recipe?Mention @ArisFoodblog or tag #ArisFoodblog!

Pin this Vegan White Bean Hummus recipe on Pinterest to cook later

White bean hummus with green peas
White bean hummus with green peas

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