Heart-Healthy Creamy Mashed Peas
Elevate your side dish game with this irresistible recipe for Heart-Healthy Creamy Mashed Peas, a flavorful alternative to traditional mashed potatoes that's brimming with nutritional benefits. Featuring tender peas blended with aromatic garlic, vibrant fresh mint, and a hint of zesty lemon juice, this dish achieves its velvety texture with the addition of low-fat Greek yogurt and heart-healthy olive oil. Ready in just 15 minutes, this quick and easy dish is perfect for busy weeknight meals or as a wholesome accompaniment to grilled mains. Packed with fiber, protein, and a splash of color, it’s a guilt-free delight that’s both comforting and nutritious. Serve warm and let the natural sweetness and creamy goodness shine in every bite! Keywords: Creamy mashed peas, heart-healthy side dish recipe, quick and easy mashed peas, mint and garlic peas, healthy vegetable sides.
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Recipe Information
Ingredients
- 500 grams fresh or frozen peas
- 2 tablespoons olive oil
- 1 large garlic clove, minced
- 2 tablespoons fresh mint leaves, chopped
- 1 tablespoon lemon juice
- 50 grams low-fat Greek yogurt
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
If using fresh peas, shell them first. If using frozen peas, thaw them at room temperature for 10 minutes.
Bring a medium pot of water to a boil. Add the peas and cook for 2-3 minutes until tender and bright green.
Drain the peas and immediately transfer them to a bowl of ice water to stop the cooking process. Let them sit for 1 minute, then drain thoroughly.
In a saucepan over medium heat, add the olive oil and minced garlic. Sauté for about 1 minute, until fragrant but not browned.
Add the drained peas to the saucepan and stir to coat them in the garlic oil for about 2 minutes.
Transfer the peas to a food processor. Add the chopped mint leaves, lemon juice, and low-fat Greek yogurt.
Pulse the mixture until smooth and creamy. You may need to stop and scrape down the sides of the bowl occasionally.
Season the mashed peas with salt and black pepper, pulsing again to combine.
Serve warm as a heart-healthy side dish.
Nutrition Facts
Calories |
724 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.4 g | 40% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 1225 mg | 53% | |
| Total Carbohydrate | 82.2 g | 30% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 34.6 g | ||
| Protein | 31.9 g | 64% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 196 mg | 15% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 1359 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.
