A Guide to Feeding our Future

Black-Eyed Pea Dip

By: Deloris Del Rio, Student of Natural Nutrition – Quebec, QC

A flavourful party dip that’s also low in fat and high in protein and fibre. Great served with pita chips, rye crackers, raw veggies – or any combination of party dippers!


  • 2 cups cooked (or canned) black eyed peas
  • ¼ cup ground sunflower seeds (can use a coffee grinder)
  • 1 TBSP garlic, roasted
  • 1 TBSP onion, roasted
  • 2 TBSP finely chopped fresh herbs (I like to use parsely (Italian flat leaf), basil, and thyme)
  • 1 tsp Himalayan or sea salt
  • 1 tsp coarsely ground black pepper
  • olive oil (as needed)


  1. Place all ingredients in a good blender.
  2. Purée until smooth, adding oil as needed to make a smooth, but thick mixture.
  3. Scrape out of the blender, place in serving bowl.
  4. Garnish with a few roasted sunflower seeds, some fresh herbs and a drizzle of olive oil.

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