Green Pea & Fresh Mint Hummus Crostini with Cashew Parm. Plant-Based Snack.
Ingredients: Frozen peas (or fresh if you have), of fresh mint leaves (about 12 – large handful), 3 cloves of garlic, juice and zest of a lemon, salt and pepper. Add 2-3 tbsp of olive oil if you wish to enrich the mixture.
Simply blend the ingredients together in a high powered blender or food processor until smooth.
I used the pea & mint spread on some whole grain crostinis – brushed with a little olive oil and toasted, then topped with fresh mint, my ‘cashew parm’, radish slices, and lemon zest.
This spring pea spread or dip is a delicious and nutritious alternative to hummus. Protein and fiber-packed green peas are more easily digested than chickpeas, which makes this recipe appropriate for those with digestive issues. Given their inherent sweetness, kids love green peas too! You can make bean dip/hummus out of any legume, and often I encourage my clients to experiment with different beans, lentils, and peas – to get a wider spectrum of nutrients, and prevent sensitivity developing from over-consuming one type of food (chickpeas!). Customize your legume dips with any fresh herbs, spices, citrus zest, and aromatics you enjoy. Eat this dip with raw or roasted veggies as a snack, or spread it onto a whole grain wrap or sandwich for lunch. These crostinis were made for a catering event I did, but can easily be made at home for dinner parties and gatherings for friends and family!
Pea & Mint Dip/Spread Ingredients:
- 1 bag of frozen peas (or fresh if you have)
- Fresh mint leaves (about 12 – large handful), roughly torn
- 3 cloves of garlic, minced
- Juice & zest of a lemon
- 2-3 tbsp of olive oil
- Salt & cracked black pepper
- Simply blend all of the ingredients together in a high powered blender or food processor until smooth!
To make this Pea & Mint Crostini:
- Brush some slices of organic whole grain baguette with a little olive oil. Lay the slices on a lined baking sheet. Toast in oven at 350 for approx 15 minutes or until evenly crisp – turning the slices over after 10 minutes for even cooking. Let cool.
- Top with a good dollop of pea & mint dip/spread.
- Add a mint leaf, radish slice (use mandoline to get thin slices), and zest over some lemon.
- Sprinkle on some ‘Cashew Parm‘ – which I make from: Raw cashews, white miso (organic GMO-free), nutritional yeast (gives the cheesy taste), salt, little squeeze of lemon juice, and a touch of olive oil (to help the yeast stick to the cashew crumbs). Pulse these ingredients together in a food processor, until it forms a textured powder. You can keep this mixture in a mason jar, stored in the fridge, for a week – and sprinkle it on any savory items! for added flavor, texture, protein, and B-complex vitamins (via nutritional yeast).
- Peas are a great source of plant-based protein, iron, calcium, potassium, magnesium, zinc, vitamins C, A, K, B vitamins, and fiber.
- Mint is a great source of vitamins A, C, B vitamins, calcium, iron, magnesium, potassium, fiber, and amino acids.
- Try to buy organic whole grain bread, to obtain a more nutritious/unprocessed product. You can also use an organic whole grain cracker (Mary’s Crackers are the best), or spread this dip on endives!
My fave nutritional yeast and white miso brands – for making the cashew parm – are these products: