Dairy-Free Creamy Mashed Peas
Elevate your side dishes with this vibrant and refreshing recipe for Dairy-Free Creamy Mashed Peas! Perfectly tender frozen peas are blended with extra-virgin olive oil, zesty lemon juice, and a hint of garlic to create a luscious, dairy-free alternative to traditional mashed sides. Flavored with a splash of vegetable broth and seasoned to perfection with salt and black pepper, this recipe is finished with aromatic fresh mint for a pop of herbal brightness. Ready in just 20 minutes, these mashed peas are versatile enough to serve warm as a nutrient-packed companion to any main course or chilled as a smooth and creamy dip or spread. Packed with plant-based goodness, this quick and easy recipe is ideal for vegan or dairy-free diets while delighting everyone at the table.
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Recipe Information
Ingredients
- 500 grams frozen peas
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon lemon juice
- 1 medium garlic clove, minced
- 60 milliliters vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh mint leaves, chopped
Instructions
Bring a pot of water to a boil, and add the frozen peas. Cook for 5-7 minutes or until the peas are tender and bright green.
Drain the peas thoroughly and transfer them to a food processor.
Add the extra-virgin olive oil, lemon juice, minced garlic, and vegetable broth to the peas in the food processor.
Season with salt and black pepper.
Pulse the mixture until the peas are coarsely chopped. For a smoother consistency, blend until completely smooth.
Taste and adjust seasoning, if necessary.
Transfer the mashed peas to a serving bowl and stir in the chopped fresh mint leaves.
Serve warm as a side dish or enjoy chilled as a spread or dip.
Nutrition Facts
Calories |
677 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.6 g | 38% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1349 mg | 59% | |
| Total Carbohydrate | 79.0 g | 29% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 29.9 g | ||
| Protein | 28.7 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1393 mg | 30% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
