Mediterranean Diet Creamy Mashed Peas
Elevate your side dish game with this Mediterranean Diet Creamy Mashed Peas recipe—a vibrant, healthy alternative to traditional mashed potatoes. Made with tender green peas, aromatic garlic, and a luscious splash of extra virgin olive oil, this dish is beautifully balanced with zesty lemon, fresh mint, and parsley for a refreshing twist. Blended to silky perfection, these creamy mashed peas are both nutritious and satisfying, offering a burst of Mediterranean flavors that pair wonderfully with grilled fish, chicken, or roasted vegetables. Ready in just 20 minutes, this quick and easy recipe is perfect for busy weeknights or as a standout addition to any elegant dinner spread.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 500 grams frozen peas
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 1 unit garlic clove, minced
- 2 tablespoons fresh mint leaves, chopped
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup water
Directions
Step 1
Begin by bringing a large pot of water to a boil over high heat.
Step 2
Add the frozen peas to the boiling water and cook for 3-5 minutes, or until they become tender and vibrant green.
Step 3
Drain the peas in a colander and rinse with cold water to stop the cooking process, ensuring they maintain their bright color.
Step 4
In a medium saucepan over medium heat, combine the olive oil and minced garlic, cooking gently until the garlic is fragrant but not browned, about 1 minute.
Step 5
Add the drained peas into the saucepan with the garlic and olive oil, and stir to combine.
Step 6
Pour in the water and lemon juice, then season with salt and black pepper.
Step 7
Using an immersion blender, blend the pea mixture until smooth and creamy. Alternatively, you can use a regular blender, but be careful of the hot liquid.
Step 8
Once smooth, stir in the lemon zest, chopped mint leaves, and chopped parsley, mixing well to distribute the herbs evenly throughout the puree.
Step 9
Taste and adjust the seasoning with more salt and pepper, if needed.
Step 10
Serve immediately as a delicious and healthy side dish with your favorite Mediterranean entrees. Enjoy!
Nutrition Facts
| Serving size | (656.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 784.8 |
| Total Fat 44.2g | 0% |
| Saturated Fat 6.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1213.2mg | 0% |
| Total Carbohydrate 77.5g | 0% |
| Dietary Fiber 26.9g | 0% |
| Total Sugars 29.5g | |
| Protein 28.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 175.4mg | 0% |
| Iron 8.6mg | 0% |
| Potassium 1378.1mg | 0% |
Source of Calories