Low Sodium Creamy Pea Mash
Transform your mealtime routine with this vibrant and flavorful Low Sodium Creamy Pea Mash! This quick and easy recipe transforms simple ingredients like frozen peas, fresh mint, and garlic into a velvety, nutrient-packed side dish that's perfect for those seeking heart-healthy, low sodium options. Enhanced with a hint of fresh lemon juice and a drizzle of olive oil, this mash strikes the perfect balance of creamy and refreshing flavors. Ready in just 20 minutes, it’s a versatile dish that can be served warm alongside roasted chicken, as a topping for toasted bread, or chilled as a dip for crackers and veggies. Say goodbye to bland, and hello to irresistible, wholesome goodness!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 cups Frozen peas
- 2 tablespoons Unsalted butter
- 2 Garlic cloves
- 0.5 cup Low sodium chicken or vegetable broth
- 1 tablespoon Fresh lemon juice
- 0.25 cup Fresh mint leaves
- 0.25 teaspoon Black pepper
- 1 tablespoon Olive oil
Directions
Step 1
Begin by finely chopping the garlic cloves.
Step 2
In a medium-sized saucepan, melt the unsalted butter over medium heat.
Step 3
Add the chopped garlic to the pan, sautéing for about 1 minute or until fragrant and golden, being careful not to burn it.
Step 4
Pour in the low sodium chicken or vegetable broth and bring to a gentle simmer.
Step 5
Add the frozen peas to the saucepan, stirring occasionally. Cook until the peas are tender and bright green, approximately 5-7 minutes.
Step 6
Transfer the peas and cooking liquid to a blender or food processor.
Step 7
Add the fresh lemon juice, fresh mint leaves, and black pepper to the blender.
Step 8
Blend the mixture until smooth and creamy. Taste and adjust seasoning if necessary.
Step 9
For an extra creamy texture, drizzle in the olive oil while blending.
Step 10
Serve the pea mash warm or at room temperature. It can be enjoyed as a side dish or as a dip with crackers or vegetable sticks.
Nutrition Facts
| Serving size | (566.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 647.9 |
| Total Fat 40.2g | 0% |
| Saturated Fat 16.4g | 0% |
| Polyunsaturated Fat 1.3g | |
| Cholesterol 62mg | 0% |
| Sodium 97.9mg | 0% |
| Total Carbohydrate 58.9g | 0% |
| Dietary Fiber 21.7g | 0% |
| Total Sugars 21.7g | |
| Protein 21.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 292.1mg | 0% |
| Iron 10.7mg | 0% |
| Potassium 1247.4mg | 0% |
Source of Calories