Leek and Pea Dip
Brighten up your appetizer spread with this creamy and vibrant leek and pea dip, a refreshing twist on traditional dips that's as nutritious as it is delicious. This recipe combines tender sautéed leeks, sweet peas, and fresh herbs like parsley and mint for a flavor-packed blend that's light yet satisfying. Greek yogurt adds a creamy richness, while a splash of lemon juice brings a zesty balance to every bite. Perfect for dipping with crackers, crunchy vegetable sticks, or warm toasted bread, this simple 20-minute recipe is both quick to prepare and bursting with fresh, garden-inspired flavors. Whether you're hosting a gathering or simply looking for a healthy snack, this leek and pea dip is sure to impress.
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Recipe Information
Ingredients
- 2 large leeks (white and light green parts only)
- 2 tablespoons olive oil
- 2 large garlic cloves
- 1.5 cups frozen peas
- 2 tablespoons lemon juice
- 0.25 cups fresh parsley leaves
- 0.25 cups fresh mint leaves
- 0.25 cups Greek yogurt
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 teaspoon optional olive oil for garnish
Instructions
Trim and thoroughly wash the leeks to remove any dirt or grit. Slice them into thin half-moons.
Heat a large skillet over medium heat and add olive oil. Once hot, add the leeks and sauté for 6-8 minutes until softened but not browned.
While the leeks cook, peel and mince the garlic. Add the garlic to the pan with the leeks during the last minute of cooking, stirring constantly to prevent burning.
Add the frozen peas to the skillet and cook for 2-3 minutes, stirring occasionally, until heated through.
Transfer the leek and pea mixture to a food processor or blender. Add the lemon juice, parsley, mint, Greek yogurt, salt, and black pepper.
Process the mixture until smooth. If the dip is too thick, add a teaspoon of water or olive oil at a time to reach your desired consistency.
Taste and adjust seasoning as needed with additional salt, pepper, or lemon juice.
Transfer the dip to a serving bowl, drizzle with olive oil (optional), and serve with crackers, vegetable sticks, or toasted bread.
Nutrition Facts
Calories |
688 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1275 mg | 55% | |
| Total Carbohydrate | 75.9 g | 28% | |
| Dietary Fiber | 24.0 g | 86% | |
| Total Sugars | 28.8 g | ||
| Protein | 24.8 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 489 mg | 38% | |
| Iron | 19.3 mg | 107% | |
| Potassium | 1957 mg | 42% | |
*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.
