Vegan Creamy Mashed Peas
Elevate your side dish game with Vegan Creamy Mashed Peas, a vibrant and nutritious alternative to traditional mashed potatoes. This easy recipe combines tender green peas with rich coconut milk, savory nutritional yeast, and a hint of zesty lemon juice for a velvety texture and bold flavor that’s completely dairy-free. A touch of vegan butter and minced garlic infuses the dish with warmth and depth, while fresh mint leaves add a refreshing twist. Ready in just 20 minutes from prep to plate, this versatile dish makes the perfect accompaniment to your favorite mains or stands alone as a satisfying vegan appetizer. Packed with plant-based goodness, it’s ideal for any health-conscious diner craving creamy comfort food without compromise!
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Recipe Information
Ingredients
- 500 grams frozen green peas
- 200 milliliters coconut milk
- 2 tablespoons nutritional yeast
- 2 tablespoons vegan butter
- 2 minced garlic cloves
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 10 leaves fresh mint leaves
Instructions
Bring a large pot of water to a boil over high heat.
Add the frozen peas to the boiling water and cook for 3-4 minutes, or until tender. Drain the peas and set aside.
In a medium saucepan over medium heat, add the vegan butter and minced garlic. Sauté the garlic for about 1-2 minutes, or until fragrant.
Add the drained peas to the saucepan along with the coconut milk, nutritional yeast, salt, and pepper.
Using an immersion blender or a food processor, blend the mixture until you achieve a smooth and creamy consistency.
Stir in the lemon juice and fresh mint leaves, mixing well.
Taste and adjust the seasoning with more salt or lemon juice if needed.
Serve the creamy mashed peas warm as a side dish.
Nutrition Facts
Calories |
183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.3 g | 8% | |
| Saturated Fat | 1.7 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 370 mg | 16% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 7.3 g | 26% | |
| Total Sugars | 10.7 g | ||
| Protein | 8.3 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 44 mg | 3% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 401 mg | 9% | |
*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.
