Low Fat Creamy Pea Mash
Elevate your side dishes with this Low Fat Creamy Pea Mash, a vibrant and nutritious alternative to traditional starchy sides. Packed with the natural sweetness of fresh or frozen peas, creamy low-fat Greek yogurt, and the refreshing zing of lemon and mint, this recipe combines bold flavors with a light texture. A drizzle of extra virgin olive oil adds a hint of richness, while the mash itself is customizable to your preferred consistency—chunky or smooth. Ready in just 15 minutes, this quick and healthy dish pairs beautifully with grilled chicken, fish, or vegetarian plates and is ideal for health-conscious eaters seeking a low-fat option. Try this versatile and flavorful pea mash to add a burst of color and nutrition to your next meal!
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Recipe Information
Ingredients
- 500 grams fresh or frozen peas
- 100 grams low-fat Greek yogurt
- 10 grams fresh mint leaves
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon extra virgin olive oil
Instructions
If using fresh peas, shell them; if using frozen peas, there's no need to thaw them before cooking.
Bring a pot of water to a boil. Add the peas and cook for 2-3 minutes, until they are bright green and tender. If you're using frozen peas, they may require slightly less time. Drain the peas and transfer them to a large mixing bowl.
Add the low-fat Greek yogurt, fresh mint leaves, lemon zest, lemon juice, salt, and black pepper to the bowl with the peas.
Using a potato masher or a fork, mash the peas until the mixture reaches your desired texture. You can leave some peas whole for a chunkier mash, or continue mashing for a smoother consistency.
Stir in the extra virgin olive oil until well combined.
Taste the pea mash and adjust the seasoning with more salt or pepper if needed.
Serve the Low Fat Creamy Pea Mash warm or at room temperature as a side dish. It goes well with grilled chicken, fish, or as part of a vegetarian meal.
Nutrition Facts
Calories |
643 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.7 g | 24% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 1239 mg | 54% | |
| Total Carbohydrate | 88.0 g | 32% | |
| Dietary Fiber | 30.9 g | 110% | |
| Total Sugars | 40.5 g | ||
| Protein | 35.9 g | 72% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 251 mg | 19% | |
| Iron | 8.5 mg | 47% | |
| Potassium | 1441 mg | 31% | |
*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.
