Heart-Healthy Creamy Mashed Peas
Elevate your mealtime with Heart-Healthy Creamy Mashed Peas, a vibrant and nutritious side dish that’s as delicious as it is guilt-free. This recipe transforms tender peas into a luscious mash, enriched with sautéed garlic, fresh mint, zesty lemon juice, and a dollop of low-fat Greek yogurt for a silky, creamy texture—all without the need for heavy cream or butter. Packed with fiber, antioxidants, and heart-healthy olive oil, this wholesome dish is perfect for those looking to add a flavorful yet light option to their table. Ready in just 15 minutes, it’s an easy and versatile accompaniment to grilled fish, roasted chicken, or crusty whole-grain bread. Perfect for clean eating and family-friendly meals alike!
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Ingredients
- 500 grams fresh or frozen peas
- 2 tablespoons olive oil
- 1 large garlic clove, minced
- 2 tablespoons fresh mint leaves, chopped
- 1 tablespoon lemon juice
- 50 grams low-fat Greek yogurt
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
If using fresh peas, shell them first. If using frozen peas, thaw them at room temperature for 10 minutes.
Step 2
Bring a medium pot of water to a boil. Add the peas and cook for 2-3 minutes until tender and bright green.
Step 3
Drain the peas and immediately transfer them to a bowl of ice water to stop the cooking process. Let them sit for 1 minute, then drain thoroughly.
Step 4
In a saucepan over medium heat, add the olive oil and minced garlic. Sauté for about 1 minute, until fragrant but not browned.
Step 5
Add the drained peas to the saucepan and stir to coat them in the garlic oil for about 2 minutes.
Step 6
Transfer the peas to a food processor. Add the chopped mint leaves, lemon juice, and low-fat Greek yogurt.
Step 7
Pulse the mixture until smooth and creamy. You may need to stop and scrape down the sides of the bowl occasionally.
Step 8
Season the mashed peas with salt and black pepper, pulsing again to combine.
Step 9
Serve warm as a heart-healthy side dish.
Nutrition Facts
| Serving size | 606.6 grams (606.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 724 |
| Total Fat 31.40g | 40% |
| Saturated Fat 5.50g | 28% |
| Polyunsaturated Fat 2.70g | |
| Cholesterol 6mg | 2% |
| Sodium 1225mg | 53% |
| Total Carbohydrate 82.20g | 30% |
| Dietary Fiber 29.80g | 106% |
| Total Sugars 34.60g | |
| Protein 31.90g | 64% |
| Vitamin D 18IU | 90% |
| Calcium 196mg | 15% |
| Iron 8mg | 46% |
| Potassium 1359mg | 29% |
Source of Calories