Spring Pea Mint Dip with Lemon Tahini

Spring Pea Mint Dip with Lemon Tahini Recipe (My Favorite 10 Minute Snack Plate)

This dip tastes like spring.

It is bright, creamy, and it takes about five minutes in a blender. It also uses March focus foods in a way that feels different from the usual bowl or skillet.

I make it when I want a snack that actually feels like food, not something that leaves me hunting for more an hour later.

Spring Pea Mint Dip with Lemon Tahini

Serves: about 4
Prep: 10 minutes

Ingredients

• 1 1/2 cups peas (frozen and thawed is perfect)
• 3 tbsp tahini
• 2 tbsp lemon juice
• 1 small garlic clove
• 1/4 cup fresh mint
• 2 to 4 tbsp water (start small, add as needed)
• Salt and pepper

Optional add ins

• A handful of arugula for a peppery green boost
• A few artichoke hearts for a richer dip
• A pinch of red pepper flakes if you like a little heat

Instructions

1. Add everything to a blender or food processor.
2. Blend until smooth. Add water slowly until it is creamy.
3. Taste it. Add more lemon if you want it brighter. Add more salt if it tastes flat.

Estimated Nutrition Facts (per serving)

Serving size: 1/4 of recipe (about 1/3 cup)
Yield: 4 servings

Estimated per serving:

• Calories: ~121
• Protein: ~5.3 g
• Carbs: ~12.8 g
• Fiber: ~4.5 g
• Sugars: ~3.7 g
• Fat: ~6.3 g

Notes (keep this in the post):

• These are estimates using typical ingredient values. Your numbers will vary based on brands, exact amounts, and how much salt you add.
• If you add 1 tbsp olive oil, add about +30 calories and +3.4 g fat per serving.

Serving Suggestions (easy ways to use it)

Pick 2–4 of these to include in the post:

1. Snack plate (my favorite): Dip + cucumber, carrots, bell pepper strips + a handful of arugula with lemon.
2. Lunch wrap: Spread it inside a whole grain wrap with arugula, cucumbers, and sliced avocado.
3. Sandwich upgrade: Use it like a “green mayo” on a veggie sandwich.
4. Bowl topper: Add a scoop to a quinoa bowl with asparagus, peas, and artichokes.
5. Salad dressing: Thin with a little water + lemon and drizzle over arugula salads.
6. Toast: Spread on toast and top with sliced radish, cucumber, or cherry tomatoes.
7. Protein add-on options (flexitarian): Serve with tempeh strips or a hard-boiled egg if you want it more filling.

Healthy Benefits of the Key Ingredients

Use this section as a quick “why it’s worth making” box.

Peas

• A solid plant-based source of protein + fiber, which helps keep you full.
• Naturally contain folate and vitamin K, plus antioxidants found in green veggies.

Tahini (sesame)

• Adds healthy unsaturated fats that make meals more satisfying.
• Contains minerals like calcium, magnesium, and iron (amounts vary by brand).
• Helps your body absorb fat-soluble nutrients from greens when you eat them together.

Lemon

• Brightens flavor without extra sugar.
• Provides vitamin C, and can help support iron absorption from plant foods when paired with meals.

Mint

• Adds fresh flavor so the dip tastes “light” and clean.
• Traditionally used to support digestion and is a source of small amounts of plant antioxidants.

Garlic

• Adds big flavor fast, so you do not need heavy sauces.
• Contains natural compounds (like allicin) often linked with heart and immune support in general wellness conversations.

Optional add-ins

• Arugula: peppery greens with vitamin K and protective plant compounds.
• Artichokes: extra fiber and prebiotic-type compounds that support gut-friendly eating.

My go to way to eat this

I call it my no thinking snack plate.

• A big handful of arugula with lemon
• A scoop of the dip
• Cucumber, carrots, bell pepper strips
• Artichokes on the side if I have them
• Optional protein add on: tempeh strips or a hard boiled egg

It feels fresh. It feels satisfying. And it is the kind of simple food that helps you stay consistent.

Storage: Keep it in the fridge up to 3 days.

Disclaimer:
This content is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your diet, supplements, or lifestyle, especially if you have existing conditions or take medication.

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