Heart-Healthy Creamy Pea Mash
Smooth, flavorful, and packed with nutrients, this Heart-Healthy Creamy Pea Mash is the perfect side dish or dip for anyone looking to add a burst of vibrant green to their plate. Made with tender frozen peas simmered in low-sodium vegetable broth, this recipe combines the natural sweetness of peas with the tangy creaminess of Greek yogurt and the zesty brightness of lemon juice. A hint of fresh mint and a touch of garlic elevate the flavor profile, while a drizzle of olive oil adds a dose of heart-healthy fats. Ready in just 20 minutes, this easy-to-make dish is not only delicious but also low in salt and rich in plant-based goodness. Serve it as a warm, satisfying side for your favorite protein or as a refreshing spread for crackers and breads—perfect for a health-conscious take on your next mealtime! Keywords: heart-healthy recipes, creamy pea mash, low-sodium side dish, quick and healthy recipes, plant-based side ideas.
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Recipe Information
Ingredients
- 500 grams frozen peas
- 250 milliliters low-sodium vegetable broth
- 2 whole garlic cloves
- 60 grams plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon olive oil
- 10 grams fresh mint leaves
- 0.5 teaspoon black pepper
- 0.25 teaspoon sea salt
Instructions
Begin by peeling the garlic cloves.
In a medium saucepan, combine the frozen peas, vegetable broth, and garlic cloves.
Bring the mixture to a boil over medium-high heat, then reduce the heat to low and simmer for about 5 minutes, or until the peas are tender.
Once cooked, remove the saucepan from heat and carefully drain the peas, reserving a few tablespoons of the broth.
Transfer the peas and garlic to a food processor or blender.
Add the Greek yogurt, lemon juice, olive oil, and fresh mint leaves.
Blend the mixture until smooth, adding a little reserved broth if needed to reach your desired consistency.
Season the pea mash with black pepper and sea salt, and blend again briefly to combine.
Taste and adjust the seasoning if necessary.
Serve warm as a side dish or as a flavorful spread. Garnish with a few fresh mint leaves if desired.
Nutrition Facts
Calories |
612 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 6 mg | 2% | |
| Sodium | 778 mg | 34% | |
| Total Carbohydrate | 83.0 g | 30% | |
| Dietary Fiber | 26.8 g | 96% | |
| Total Sugars | 32.4 g | ||
| Protein | 34.1 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 251 mg | 19% | |
| Iron | 8.9 mg | 49% | |
| Potassium | 1633 mg | 35% | |
*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.
