Minty Spring Pea Dip | Nutrition Stripped®

This Minty Spring Pea Dip is a fun twist on the classic hummus that you have to try if you love traditional hummus.

If you’re looking for a quick, easy, delicious, and light bath to make on the weekends, this is a great place to add to your spring rotation.

Like many fruits and vegetables, peas thrive in spring.

We always make a point of planting as many herbs as possible all year round and we love to be inspired by the things we harvest. In this philosophy this fun recipe was born. We have a mini garden with fresh mint and delicious spring peas in the garden, what more could you ask for!

This Minty Spring Pea Dip was made from way too much mint than we knew how to do! Plus, hummus can get a little boring for us at times. So why not use a protein-rich pea dip too?

Use the Foundational Five system to make a healthy snack with this Minty Pea Dip

A Foundational Five Nourish Meal is a meal that contains all 5 elements of our Foundational Five system: non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the flavor factor.

The Foundational Five will help you nourish your physical body so you can learn what to eat. This is the first step in mindful eating. The rest is knowing how to eat and how to positively experience your food.

By including these 5 elements in your meal, you are supporting your physical body on a cellular level and ensuring that you are consuming the nutrients you need for sharp focus, calm digestion, sustained energy, healthy sleep, and long-term effects achieve health.

For snacks, we always recommend combining at least 2 of the elements with one another, without the taste factor. This ensures that you have a well-balanced snack that will keep you full until your next meal and not raise your blood sugar.

Here are the five basic elements of this Minty Spring Pea Dip:

1 • Non-starchy carbohydrates

  • tomato
  • cucumber
  • Green paprika
  • Other non-starchy vegetables for dipping

2 • Starchy or sugary carbohydrates

3 • Healthy fat

4 • protein

5 • Taste factor

  • mint
  • Shallots
  • sage
  • lemon
  • salt
  • pepper


Just 1 cup of peas contains about 4 grams of fiber, which is pretty good for a side dish, and on your day’s big schedule, that’s about 8% of your daily fiber requirement (based on 35g / day, which is “standard” that some people need more, some need less).

Peas are loaded with vitamin K, B vitamins, minerals, and plant-based protein, so much high-quality protein that plant-based protein powder manufacturers have recently started adding peas to their powder mixes.

Just 1 cup of peas makes 8 grams of protein, which is high for a vegetable!


Studies have also shown that peppermint can relieve digestive problems such as upset stomach, bloating, gas, and diarrhea. Mint contains a number of antioxidants and phytonutrients that can help reduce oxidative stress and inflammation.

Fresh or Frozen?

Fresh peas may have a bit more nutrition and a sweeter taste, but frozen peas are super convenient and affordable. The additional ingredients that you will need in this recipe are herbs, lemon, and some things that you probably already have in your kitchen.

Whenever you buy frozen peas or fruits or vegetables, always get the ones that contain all of the food as the only ingredient. Take the bag of frozen peas, for example, which only lists peas as an ingredient. You don’t need anything else!

Pea Dip is great for on the go

This Minty Spring Pea Dip is actually a lot more versatile than you might think. It’s wonderful to store in the refrigerator for a quick snack of veggies or gluten-free crackers, or to serve hot as a side dish with dinner or lunch.

Another way to use this Minty Spring Pea Dip is to spread it on a sandwich for a light lemon and mint flavor, or add a few drops to pasta or grains of your choice and add some extra virgin olive oil mix. The pea hummus turns into a delicious sauce that can coat the pasta or grains of your choice.

However you choose to enjoy this recipe, we know you will love it as much as we do!

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