Mediterranean Diet Creamy Pea Mash
Elevate your healthy eating game with our Mediterranean Diet Creamy Pea Mash, a vibrant and nutrient-packed side dish perfect for any occasion. This quick and easy recipe combines tender green peas, fragrant sautéed garlic, zesty lemon juice, and rich tahini for a luscious mash that’s as creamy as it is wholesome. Fresh mint leaves add a burst of herby brightness, while extra-virgin olive oil ties everything together with its silky, Mediterranean flair. Ready in just 15 minutes, this plant-based dish is a versatile option, perfect as a dip, spread, or accompaniment to grilled proteins. With its satisfying texture and bold flavors, this Mediterranean-inspired pea mash is sure to become a go-to favorite for any healthy meal plan.
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Recipe Information
Ingredients
- 450 grams Frozen green peas
- 3 tablespoons Extra-virgin olive oil
- 2 cloves Garlic
- 2 tablespoons Fresh lemon juice
- 2 tablespoons Tahini
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 10 leaves Fresh mint leaves
- 60 milliliters Water
Instructions
Start by bringing a medium-sized pot of water to a boil. Add the frozen green peas and cook for 2-3 minutes until tender. Drain and rinse under cold water to stop the cooking process. Set aside.
In a small skillet, heat 1 tablespoon of extra-virgin olive oil over medium heat. Add the garlic cloves and sauté for about 1 minute until fragrant, making sure not to burn the garlic. Remove from heat.
In a food processor, combine the cooked peas, sautéed garlic and olive oil, fresh lemon juice, tahini, salt, and black pepper.
Blend the mixture until smooth, adding the water gradually to achieve the desired creamy consistency. You may need to scrape down the sides of the food processor a couple of times.
Taste and adjust seasoning if necessary. You can add a bit more lemon juice or salt, depending on your preference.
For a more refined texture, pass the mixture through a sieve to remove any peels or larger chunks.
Transfer the pea mash to a serving bowl and drizzle with the remaining 2 tablespoons of olive oil.
Garnish with chopped fresh mint leaves before serving. This pea mash is excellent served warm or at room temperature.
Nutrition Facts
Calories |
945 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.7 g | 78% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1239 mg | 54% | |
| Total Carbohydrate | 74.4 g | 27% | |
| Dietary Fiber | 28.8 g | 103% | |
| Total Sugars | 26.7 g | ||
| Protein | 31.5 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2461 mg | 189% | |
| Iron | 10721.8 mg | 59566% | |
| Potassium | 1311 mg | 28% | |
*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.
