Heart-Healthy Classic British Mushy Peas
Elevate your dining experience with our Heart-Healthy Classic British Mushy Peas, a deliciously wholesome twist on the beloved UK staple. Made with protein-packed dried marrowfat peas and infused with the refreshing essence of fresh mint, this recipe delivers both nutrition and flavor. The addition of low-sodium vegetable stock and a touch of extra virgin olive oil ensures a light yet creamy texture, perfect for those looking to enjoy a guilt-free side dish. Easy to prepare and ready in under an hour, these mushy peas are ideal paired with grilled fish, roasted meats, or even as a unique dip for rustic bread. Rich in plant-based goodness and seasoned with zesty lemon juice and aromatic black pepper, this crowd-pleaser offers a heart-healthy alternative while preserving the authentic charm of traditional British cuisine.
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Recipe Information
Ingredients
- 300 grams dried marrowfat peas
- 1 teaspoon baking soda
- 5 grams fresh mint leaves
- 500 milliliters low-sodium vegetable stock
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon lemon juice
- 1 tablespoon extra virgin olive oil
Instructions
Start by rinsing the dried marrowfat peas under cold water. Then, place them in a large bowl and cover them with cold water. Add the baking soda and let the peas soak overnight, or for at least 6 hours, at room temperature.
Drain and rinse the soaked peas thoroughly under running water. In a medium-sized saucepan, combine the rinsed peas, vegetable stock, and mint leaves.
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and simmer gently for 30-40 minutes, stirring occasionally, until the peas are very soft and breaking apart.
Remove the mint leaves and discard them. Using a wooden spoon or potato masher, mash the peas to achieve a thick, lumpy consistency. If you prefer a smoother texture, use an immersion blender briefly.
Stir in the freshly ground black pepper, lemon juice, and extra virgin olive oil. Adjust the seasoning to taste.
Serve the heart-healthy mushy peas warm as a side dish, complementing your favorite fish or meat entrée, or enjoy as a nutritious dip.
Nutrition Facts
Calories |
1109 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1570 mg | 68% | |
| Total Carbohydrate | 172.5 g | 63% | |
| Dietary Fiber | 45.8 g | 164% | |
| Total Sugars | 13.0 g | ||
| Protein | 65.2 g | 130% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 222 mg | 17% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 3202 mg | 68% | |
*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.
