Leek and Pea Dip

Brighten up your appetizer spread with this creamy and vibrant leek and pea dip, a refreshing twist on traditional dips that's as nutritious as it is delicious. This recipe combines tender sautéed leeks, sweet peas, and fresh herbs like parsley and mint for a flavor-packed blend that's light yet satisfying. Greek yogurt adds a creamy richness, while a splash of lemon juice brings a zesty balance to every bite. Perfect for dipping with crackers, crunchy vegetable sticks, or warm toasted bread, this simple 20-minute recipe is both quick to prepare and bursting with fresh, garden-inspired flavors. Whether you're hosting a gathering or simply looking for a healthy snack, this leek and pea dip is sure to impress.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 large leeks (white and light green parts only)
• 2 tablespoons olive oil
• 2 large garlic cloves
• 1.5 cups frozen peas
• 2 tablespoons lemon juice
• 0.25 cups fresh parsley leaves
• 0.25 cups fresh mint leaves
• 0.25 cups Greek yogurt
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 1 teaspoon optional olive oil for garnish

Directions

Step 1

Trim and thoroughly wash the leeks to remove any dirt or grit. Slice them into thin half-moons.

Step 2

Heat a large skillet over medium heat and add olive oil. Once hot, add the leeks and sauté for 6-8 minutes until softened but not browned.

Step 3

While the leeks cook, peel and mince the garlic. Add the garlic to the pan with the leeks during the last minute of cooking, stirring constantly to prevent burning.

Step 4

Add the frozen peas to the skillet and cook for 2-3 minutes, stirring occasionally, until heated through.

Step 5

Transfer the leek and pea mixture to a food processor or blender. Add the lemon juice, parsley, mint, Greek yogurt, salt, and black pepper.

Step 6

Process the mixture until smooth. If the dip is too thick, add a teaspoon of water or olive oil at a time to reach your desired consistency.

Step 7

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

Step 8

Transfer the dip to a serving bowl, drizzle with olive oil (optional), and serve with crackers, vegetable sticks, or toasted bread.

Nutrition Facts

Serving size	(718.1g)

Amount per serving	% Daily Value*
Calories	688.2

Total Fat 35.1g	0%
Saturated Fat 5.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 2mg	0%
Sodium 1275.0mg	0%
Total Carbohydrate 75.9g	0%
Dietary Fiber 24.0g	0%
Total Sugars 28.8g
Protein 24.8g	0%

Vitamin D 0IU	0%
Calcium 488.6mg	0%
Iron 19.3mg	0%
Potassium 1957.4mg	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: 44.0%

Protein: 13.8%

Carbs: 42.2%