Vegan Creamy Pea Mash
Elevate your plant-based meal game with this Vegan Creamy Pea Mash, a vibrant, nutrient-packed side dish ready in just 15 minutes! This recipe combines the natural sweetness of tender peas with the richness of coconut cream, brightened by zesty lemon juice and the savory depth of nutritional yeast. Fresh mint leaves and a hint of garlic add a fragrant twist, while olive oil ensures a silky-smooth texture. Perfect for pairing with crusty vegan bread or as a side for your favorite main dish, this easy recipe is a delightful fusion of flavor and simplicity. Whether you prefer it chunky or velvety, this creamy pea mash will quickly become a staple in your vegan repertoire.
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Recipe Information
Ingredients
- 500 grams frozen peas
- 100 ml coconut cream
- 2 tablespoons lemon juice
- 3 tablespoons nutritional yeast
- 2 tablespoons olive oil
- 2 cloves garlic
- 10 grams fresh mint leaves
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Bring a medium-sized pot of water to a boil over medium-high heat.
Add the frozen peas to the boiling water and cook for 3-4 minutes or until tender.
Drain the peas in a colander and transfer them to a food processor.
Add the coconut cream, lemon juice, nutritional yeast, olive oil, and peeled garlic cloves to the food processor.
Add the fresh mint leaves, salt, and black pepper to the processor as well.
Pulse the mixture until it reaches your desired level of creaminess. For a chunkier texture, pulse just a few times; for a smoother mash, process further.
Taste and adjust seasoning as needed, adding more salt or lemon juice to suit your taste.
Transfer the pea mash to a serving bowl and drizzle with a little extra olive oil if desired. Serve immediately as a side dish or atop your favorite vegan bread.
Nutrition Facts
Calories |
1082 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 20.0 g | 100% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1040 mg | 45% | |
| Total Carbohydrate | 135.8 g | 49% | |
| Dietary Fiber | 32.6 g | 116% | |
| Total Sugars | 80.8 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 184 mg | 14% | |
| Iron | 9.1 mg | 51% | |
| Potassium | 1618 mg | 34% | |
*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.
