Low Fat Creamy Pea Mash
Elevate your side dish game with this vibrant and healthy Low Fat Creamy Pea Mash—an irresistible blend of sweet peas, zesty lemon, and fresh mint, brought together with the creaminess of low-fat Greek yogurt. Ready in just 15 minutes, this quick and easy recipe is a refreshing, flavorful alternative to traditional mashed potatoes, offering a lighter yet equally satisfying texture. The bright green hue and hint of citrus make it as visually appealing as it is delicious. Perfect for pairing with grilled chicken, fish, or as part of a vegetarian feast, this dish is packed with nutrients and low in fat, making it a guilt-free crowd-pleaser. Try it warm or at room temperature for a versatile, wholesome addition to any meal!
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Ingredients
- 500 grams fresh or frozen peas
- 100 grams low-fat Greek yogurt
- 10 grams fresh mint leaves
- 1 teaspoon lemon zest
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon extra virgin olive oil
Directions
Step 1
If using fresh peas, shell them; if using frozen peas, there's no need to thaw them before cooking.
Step 2
Bring a pot of water to a boil. Add the peas and cook for 2-3 minutes, until they are bright green and tender. If you're using frozen peas, they may require slightly less time. Drain the peas and transfer them to a large mixing bowl.
Step 3
Add the low-fat Greek yogurt, fresh mint leaves, lemon zest, lemon juice, salt, and black pepper to the bowl with the peas.
Step 4
Using a potato masher or a fork, mash the peas until the mixture reaches your desired texture. You can leave some peas whole for a chunkier mash, or continue mashing for a smoother consistency.
Step 5
Stir in the extra virgin olive oil until well combined.
Step 6
Taste the pea mash and adjust the seasoning with more salt or pepper if needed.
Step 7
Serve the Low Fat Creamy Pea Mash warm or at room temperature as a side dish. It goes well with grilled chicken, fish, or as part of a vegetarian meal.
Nutrition Facts
| Serving size | (645.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 642.7 |
| Total Fat 18.7g | 0% |
| Saturated Fat 4.0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 12mg | 0% |
| Sodium 1239.4mg | 0% |
| Total Carbohydrate 88.0g | 0% |
| Dietary Fiber 30.9g | 0% |
| Total Sugars 40.5g | |
| Protein 35.9g | 0% |
| Vitamin D 36IU | 0% |
| Calcium 251.4mg | 0% |
| Iron 8.5mg | 0% |
| Potassium 1441.0mg | 0% |
Source of Calories