Dairy-Free Creamy Pea Mash

Elevate your side dish game with this vibrant Dairy-Free Creamy Pea Mash, a quick and wholesome addition to any meal. This recipe transforms humble green peas into a silky, plant-based delight, bursting with the fresh flavors of mint, zesty lemon, and a touch of garlic. Perfectly seasoned with sea salt, black pepper, and a drizzle of extra virgin olive oil, this dish achieves creamy decadence without any dairy. Ready in just 20 minutes, it’s a versatile accompaniment to grilled proteins or a light, nutrient-packed spread for crusty bread. Naturally vegan and gluten-free, this colorful mash is as nutritious as it is delicious—ideal for anyone craving a healthy, dairy-free alternative to traditional sides.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 grams frozen green peas
• 1 garlic clove
• 10 leaves fresh mint leaves
• 1 lemon
• 3 tablespoons extra virgin olive oil
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 100 milliliters water

Directions

Step 1

Begin by defrosting the frozen green peas. You can do this by leaving them out at room temperature for 15 minutes or running them under cold water until thawed.

Step 2

Peel and smash the garlic clove with the flat side of a knife. This will make it easy to release its flavors during cooking.

Step 3

In a medium saucepan over medium heat, add the peas, smashed garlic, and water. Bring it to a gentle boil, then reduce the heat and simmer for about 5 minutes until the peas are tender.

Step 4

While the peas are simmering, finely chop the mint leaves and set them aside. Zest the lemon and then juice it, keeping both separate for later use.

Step 5

Remove the saucepan from the heat and drain any excess water. Discard the garlic clove.

Step 6

Transfer the peas to a food processor or blender. Add the chopped mint leaves, lemon zest, 2 tablespoons of lemon juice, olive oil, sea salt, and black pepper.

Step 7

Blend the mixture until smooth and creamy. If the mash is too thick, gradually add more olive oil or a touch of water until the desired consistency is achieved.

Step 8

Taste and adjust the seasoning with additional salt, pepper, or lemon juice if needed.

Step 9

Serve the dairy-free creamy pea mash warm, garnished with a sprig of mint or a drizzle of olive oil for an extra touch of elegance.

Nutrition Facts

Serving size	(715.5g)

Amount per serving	% Daily Value*
Calories	790.8

Total Fat 44.2g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1193.0mg	0%
Total Carbohydrate 80.0g	0%
Dietary Fiber 29.8g	0%
Total Sugars 30.2g
Protein 28.1g	0%

Vitamin D 0IU	0%
Calcium 168.7mg	0%
Iron 8.6mg	0%
Potassium 1350.8mg	0%

*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.

Source of Calories

Fat: 47.9%

Protein: 13.5%

Carbs: 38.5%