Dairy-Free Creamy Pea Mash
Discover a delightful twist on comfort food with this Dairy-Free Creamy Pea Mash, a vibrant and wholesome dish that’s as quick to make as it is delicious. Perfect for vegans or those seeking dairy-free options, this recipe turns simple frozen green peas into a velvety, nutrient-packed side dish bursting with fresh flavor. Aromatic garlic, zesty lemon, and refreshing mint leaves come together to create a bright, herby mash, while extra virgin olive oil adds a luscious creaminess without any dairy. Ready in just 20 minutes and made with pantry staples, this versatile dish pairs beautifully with roasted veggies, grilled proteins, or even as a standalone appetizer topped with a drizzle of olive oil. With its balanced flavors and easy preparation, this vibrant green mash will be your new go-to for an elegant yet effortless addition to any meal.
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Recipe Information
Ingredients
- 500 grams frozen green peas
- 1 garlic clove
- 10 leaves fresh mint leaves
- 1 lemon
- 3 tablespoons extra virgin olive oil
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 100 milliliters water
Instructions
Begin by defrosting the frozen green peas. You can do this by leaving them out at room temperature for 15 minutes or running them under cold water until thawed.
Peel and smash the garlic clove with the flat side of a knife. This will make it easy to release its flavors during cooking.
In a medium saucepan over medium heat, add the peas, smashed garlic, and water. Bring it to a gentle boil, then reduce the heat and simmer for about 5 minutes until the peas are tender.
While the peas are simmering, finely chop the mint leaves and set them aside. Zest the lemon and then juice it, keeping both separate for later use.
Remove the saucepan from the heat and drain any excess water. Discard the garlic clove.
Transfer the peas to a food processor or blender. Add the chopped mint leaves, lemon zest, 2 tablespoons of lemon juice, olive oil, sea salt, and black pepper.
Blend the mixture until smooth and creamy. If the mash is too thick, gradually add more olive oil or a touch of water until the desired consistency is achieved.
Taste and adjust the seasoning with additional salt, pepper, or lemon juice if needed.
Serve the dairy-free creamy pea mash warm, garnished with a sprig of mint or a drizzle of olive oil for an extra touch of elegance.
Nutrition Facts
Calories |
791 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1193 mg | 52% | |
| Total Carbohydrate | 80.0 g | 29% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 30.2 g | ||
| Protein | 28.1 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 169 mg | 13% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1351 mg | 29% | |
*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.
