Whole30 Creamy Pea Mash
Transform your side dish game with this Whole30 Creamy Pea Mash—a vibrant, flavor-packed blend of tender green peas, silky coconut milk, and aromatic garlic. Brightened with fresh mint and zesty lemon juice, this dairy-free and paleo-friendly recipe delivers a velvety texture and refreshing herbaceous notes in every bite. Perfect as a wholesome alternative to mashed potatoes, it pairs beautifully with grilled proteins or roasted vegetables. Ready in just 20 minutes, this easy-to-make dish is Whole30-compliant, gluten-free, and bursting with both nutrition and irresistible taste.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 500 g fresh or frozen green peas
- 120 ml coconut milk (full-fat, canned)
- 2 large garlic clove
- 10 g fresh mint leaves
- 30 ml fresh lemon juice
- 30 ml olive oil
- 0.5 tsp salt
- 0.25 tsp black pepper
Directions
Step 1
If using frozen peas, bring a pot of water to a boil. Add the peas and cook for 3-4 minutes until they are heated through. If using fresh peas, boil for 5-6 minutes until they are tender. Drain and set aside.
Step 2
Peel and finely chop the garlic cloves.
Step 3
In a small saucepan, heat the olive oil over medium heat. Add the chopped garlic and sauté for 1-2 minutes until fragrant, being careful not to brown them.
Step 4
Add the drained peas to the saucepan with the sautéed garlic. Stir well to combine.
Step 5
Pour in the coconut milk and stir everything together. Let it simmer for about 3-4 minutes to allow the flavors to meld.
Step 6
Transfer the contents of the saucepan into a food processor or blender.
Step 7
Add the fresh mint leaves, lemon juice, salt, and black pepper.
Step 8
Blend the mixture until smooth and creamy. You can adjust the consistency by adding a bit more coconut milk if it's too thick.
Step 9
Taste the mash and adjust the seasoning if necessary.
Step 10
Transfer the creamy pea mash to a serving bowl and garnish with additional mint leaves if desired.
Step 11
Serve warm as a delicious side dish or a base for your favorite protein option.
Nutrition Facts
| Serving size | (703.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 969.7 |
| Total Fat 59.6g | 0% |
| Saturated Fat 30.6g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 0mg | 0% |
| Sodium 1227.0mg | 0% |
| Total Carbohydrate 86.4g | 0% |
| Dietary Fiber 29.6g | 0% |
| Total Sugars 33.8g | |
| Protein 31.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 195.5mg | 0% |
| Iron 12.9mg | 0% |
| Potassium 1681.5mg | 0% |
Source of Calories