Mediterranean Diet Creamy Mashed Peas
Transform your side dish game with this vibrant and wholesome Mediterranean Diet Creamy Mashed Peas recipe! Packed with the natural sweetness of tender peas and elevated by zesty lemon juice, aromatic garlic, and a drizzle of extra virgin olive oil, this nutrient-rich puree is both creamy and refreshing. Fresh mint and parsley lend a fragrant herbaceous twist, perfectly capturing the essence of Mediterranean cuisine. Ready in just 20 minutes, this easy recipe is not only quick to prepare but also brimming with vitamins, fiber, and heart-healthy fats. Serve it alongside grilled fish, roasted vegetables, or whole-grain breads for a guilt-free, flavor-forward dish that fits seamlessly into a balanced Mediterranean lifestyle. Discover how this gorgeous green puree can turn any meal into a culinary delight!
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Recipe Information
Ingredients
- 500 grams frozen peas
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 unit garlic clove, minced
- 2 tablespoons fresh mint leaves, chopped
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup water
Instructions
Begin by bringing a large pot of water to a boil over high heat.
Add the frozen peas to the boiling water and cook for 3-5 minutes, or until they become tender and vibrant green.
Drain the peas in a colander and rinse with cold water to stop the cooking process, ensuring they maintain their bright color.
In a medium saucepan over medium heat, combine the olive oil and minced garlic, cooking gently until the garlic is fragrant but not browned, about 1 minute.
Add the drained peas into the saucepan with the garlic and olive oil, and stir to combine.
Pour in the water and lemon juice, then season with salt and black pepper.
Using an immersion blender, blend the pea mixture until smooth and creamy. Alternatively, you can use a regular blender, but be careful of the hot liquid.
Once smooth, stir in the lemon zest, chopped mint leaves, and chopped parsley, mixing well to distribute the herbs evenly throughout the puree.
Taste and adjust the seasoning with more salt and pepper, if needed.
Serve immediately as a delicious and healthy side dish with your favorite Mediterranean entrees. Enjoy!
Nutrition Facts
Calories |
785 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1213 mg | 53% | |
| Total Carbohydrate | 77.5 g | 28% | |
| Dietary Fiber | 26.9 g | 96% | |
| Total Sugars | 29.5 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 175 mg | 13% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1378 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.
