Heart-Healthy Classic British Mushy Peas
Delight in the comfort of traditional British cuisine with a healthy twist in this recipe for Heart-Healthy Classic British Mushy Peas. Made with protein-packed dried marrowfat peas and a touch of fresh mint, these peas are simmered to perfection in low-sodium vegetable stock, ensuring a flavorful yet wholesome dish. Enhanced with a dash of freshly ground black pepper, a squeeze of zesty lemon juice, and a drizzle of extra virgin olive oil, this reimagined classic is loaded with nutrients and heart-friendly ingredients. Perfect as a cozy side dish to pair with fish or meat, or as a unique, nutritious dip, these mushy peas retain their signature creamy texture while keeping your health in mind. Ready in under an hour, this easy recipe is a fresh and modern take on an iconic British staple.
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Ingredients
- 300 grams dried marrowfat peas
- 1 teaspoon baking soda
- 5 grams fresh mint leaves
- 500 milliliters low-sodium vegetable stock
- 0.5 teaspoon freshly ground black pepper
- 1 teaspoon lemon juice
- 1 tablespoon extra virgin olive oil
Directions
Step 1
Start by rinsing the dried marrowfat peas under cold water. Then, place them in a large bowl and cover them with cold water. Add the baking soda and let the peas soak overnight, or for at least 6 hours, at room temperature.
Step 2
Drain and rinse the soaked peas thoroughly under running water. In a medium-sized saucepan, combine the rinsed peas, vegetable stock, and mint leaves.
Step 3
Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and simmer gently for 30-40 minutes, stirring occasionally, until the peas are very soft and breaking apart.
Step 4
Remove the mint leaves and discard them. Using a wooden spoon or potato masher, mash the peas to achieve a thick, lumpy consistency. If you prefer a smoother texture, use an immersion blender briefly.
Step 5
Stir in the freshly ground black pepper, lemon juice, and extra virgin olive oil. Adjust the seasoning to taste.
Step 6
Serve the heart-healthy mushy peas warm as a side dish, complementing your favorite fish or meat entrée, or enjoy as a nutritious dip.
Nutrition Facts
| Serving size | (838.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1108.7 |
| Total Fat 17.7g | 0% |
| Saturated Fat 2.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1570.4mg | 0% |
| Total Carbohydrate 172.5g | 0% |
| Dietary Fiber 45.8g | 0% |
| Total Sugars 13.0g | |
| Protein 65.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 222.2mg | 0% |
| Iron 12.9mg | 0% |
| Potassium 3201.8mg | 0% |
Source of Calories