Low Sodium Creamy Pea Mash
Transform your meals with this vibrant and wholesome Low Sodium Creamy Pea Mash – a velvety blend that’s as nutritious as it is delicious. Perfect for those seeking a heart-healthy option, this dish combines tender frozen peas, unsalted butter, and low sodium broth for a flavorful yet guilt-free base. Fresh mint leaves and a splash of zesty lemon juice brighten every bite, while sautéed garlic and a drizzle of olive oil provide depth and creaminess. Ready in just 20 minutes, this versatile recipe can be served warm as a comforting side dish or chilled as a refreshing dip. Packed with flavor yet low in sodium, it's a recipe you'll reach for time and time again!
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Recipe Information
Ingredients
- 2 cups Frozen peas
- 2 tablespoons Unsalted butter
- 2 Garlic cloves
- 0.5 cup Low sodium chicken or vegetable broth
- 1 tablespoon Fresh lemon juice
- 0.25 cup Fresh mint leaves
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
Instructions
Begin by finely chopping the garlic cloves.
In a medium-sized saucepan, melt the unsalted butter over medium heat.
Add the chopped garlic to the pan, sautéing for about 1 minute or until fragrant and golden, being careful not to burn it.
Pour in the low sodium chicken or vegetable broth and bring to a gentle simmer.
Add the frozen peas to the saucepan, stirring occasionally. Cook until the peas are tender and bright green, approximately 5-7 minutes.
Transfer the peas and cooking liquid to a blender or food processor.
Add the fresh lemon juice, fresh mint leaves, and black pepper to the blender.
Blend the mixture until smooth and creamy. Taste and adjust seasoning if necessary.
For an extra creamy texture, drizzle in the olive oil while blending.
Serve the pea mash warm or at room temperature. It can be enjoyed as a side dish or as a dip with crackers or vegetable sticks.
Nutrition Facts
Calories |
648 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.2 g | 52% | |
| Saturated Fat | 16.4 g | 82% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 62 mg | 21% | |
| Sodium | 98 mg | 4% | |
| Total Carbohydrate | 58.9 g | 21% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 21.7 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 292 mg | 22% | |
| Iron | 10.7 mg | 59% | |
| Potassium | 1247 mg | 27% | |
*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.
