Pea Dip
Bright, refreshing, and irresistibly smooth, this vibrant pea dip is a quick and nutritious appetizer that will liven up any table. Made with tender blanched peas, creamy Greek yogurt, zesty lemon juice, and the fresh flavors of parsley and mint, this dip is as flavorful as it is versatile. The addition of garlic and olive oil adds depth and richness, while the simple blending process makes it ready in just 15 minutes. Perfect for pairing with crunchy veggies, crispy crackers, or warm pita, this colorful and healthy dip also boasts a stunning green hue thanks to an ice bath technique that locks in the peas’ natural brilliance. Whether served as a party appetizer or a light snack, this pea dip is sure to delight with its vibrant taste and wholesome ingredients.
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Recipe Information
Ingredients
- 300 grams frozen peas
- 120 grams Greek yogurt
- 15 grams fresh parsley
- 10 grams fresh mint
- 2 tablespoons lemon juice
- 1 medium garlic clove
- 2 tablespoons olive oil
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Bring a medium pot of water to boil and add a pinch of salt.
Add the frozen peas to the boiling water and cook for 2-3 minutes, or until they are bright green and tender.
Drain the peas and immediately transfer them to a bowl of ice water to stop the cooking process. This helps maintain their vibrant color.
Peel the garlic clove and set it aside.
In a food processor or blender, combine the cooked peas, Greek yogurt, parsley, mint, lemon juice, garlic clove, olive oil, salt, and black pepper.
Blend the mixture until smooth, stopping to scrape down the sides as needed. Adjust the seasoning with additional salt, pepper, or lemon juice if desired.
Transfer the pea dip to a serving dish and drizzle with a little extra olive oil for garnish.
Serve immediately with vegetables, crackers, or pita chips, or cover and refrigerate until ready to serve.
Nutrition Facts
Calories |
147 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.2 g | 9% | |
| Saturated Fat | 1.1 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 141 mg | 6% | |
| Total Carbohydrate | 13.6 g | 5% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 5.8 g | ||
| Protein | 7.6 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 281 mg | 6% | |
*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.
