Mediterranean Diet Creamy Pea Mash

Brighten up your table with this Mediterranean Diet Creamy Pea Mash, a vibrant, healthy, and versatile dish that's perfect as a dip, spread, or side. Made with nutrient-rich green peas, zesty lemon juice, and creamy tahini, this recipe is a fresh and nutritious alternative to traditional spreads. Its velvety texture is achieved with a touch of extra-virgin olive oil and just the right amount of water, while sautéed garlic and a sprinkle of fresh mint take the flavors to the next level. Ready in under 15 minutes, this quick and easy dish is as satisfying as it is simple, making it an ideal option for busy weeknights or elegant Mediterranean-inspired entertaining. Serve it warm or at room temperature, and enjoy the perfect balance of earthy, tangy, and herbaceous flavors.

Nutriscore Rating: 80/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 4

Ingredients

• 450 grams Frozen green peas
• 3 tablespoons Extra-virgin olive oil
• 2 cloves Garlic
• 2 tablespoons Fresh lemon juice
• 2 tablespoons Tahini
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 10 leaves Fresh mint leaves
• 60 milliliters Water

Directions

Step 1

Start by bringing a medium-sized pot of water to a boil. Add the frozen green peas and cook for 2-3 minutes until tender. Drain and rinse under cold water to stop the cooking process. Set aside.

Step 2

In a small skillet, heat 1 tablespoon of extra-virgin olive oil over medium heat. Add the garlic cloves and sauté for about 1 minute until fragrant, making sure not to burn the garlic. Remove from heat.

Step 3

In a food processor, combine the cooked peas, sautéed garlic and olive oil, fresh lemon juice, tahini, salt, and black pepper.

Step 4

Blend the mixture until smooth, adding the water gradually to achieve the desired creamy consistency. You may need to scrape down the sides of the food processor a couple of times.

Step 5

Taste and adjust seasoning if necessary. You can add a bit more lemon juice or salt, depending on your preference.

Step 6

For a more refined texture, pass the mixture through a sieve to remove any peels or larger chunks.

Step 7

Transfer the pea mash to a serving bowl and drizzle with the remaining 2 tablespoons of olive oil.

Step 8

Garnish with chopped fresh mint leaves before serving. This pea mash is excellent served warm or at room temperature.

Nutrition Facts

Serving size	(625.9g)

Amount per serving	% Daily Value*
Calories	944.7

Total Fat 60.7g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1239.4mg	0%
Total Carbohydrate 74.4g	0%
Dietary Fiber 28.8g	0%
Total Sugars 26.7g
Protein 31.5g	0%

Vitamin D 0IU	0%
Calcium 2460.6mg	0%
Iron 10721.8mg	0%
Potassium 1310.6mg	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: 56.3%

Protein: 13.0%

Carbs: 30.7%