Heart-Healthy Creamy Pea Mash

Transform your meals with this vibrant and nutritious Heart-Healthy Creamy Pea Mash, a quick and delicious side dish perfect for any occasion. Made with tender peas simmered in low-sodium vegetable broth, this recipe combines the velvety richness of plain Greek yogurt, a hint of zesty lemon juice, and aromatic fresh mint for a refreshing twist. A drizzle of olive oil and a sprinkle of black pepper and sea salt further elevate the flavors. Perfectly balanced in taste and loaded with wholesome ingredients like garlic and healthy fats, this creamy mash is ready in just 20 minutes and can be served warm as a luxurious spread or a light, guilt-free side dish. Whether you're looking for a heart-healthy alternative to mashed potatoes or a unique addition to your table, this recipe is a must-try!

Nutriscore Rating: 87/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 500 grams frozen peas
• 250 milliliters low-sodium vegetable broth
• 2 whole garlic cloves
• 60 grams plain Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon olive oil
• 10 grams fresh mint leaves
• 0.5 teaspoon black pepper
• 0.25 teaspoon sea salt

Directions

Step 1

Begin by peeling the garlic cloves.

Step 2

In a medium saucepan, combine the frozen peas, vegetable broth, and garlic cloves.

Step 3

Bring the mixture to a boil over medium-high heat, then reduce the heat to low and simmer for about 5 minutes, or until the peas are tender.

Step 4

Once cooked, remove the saucepan from heat and carefully drain the peas, reserving a few tablespoons of the broth.

Step 5

Transfer the peas and garlic to a food processor or blender.

Step 6

Add the Greek yogurt, lemon juice, olive oil, and fresh mint leaves.

Step 7

Blend the mixture until smooth, adding a little reserved broth if needed to reach your desired consistency.

Step 8

Season the pea mash with black pepper and sea salt, and blend again briefly to combine.

Step 9

Taste and adjust the seasoning if necessary.

Step 10

Serve warm as a side dish or as a flavorful spread. Garnish with a few fresh mint leaves if desired.

Nutrition Facts

Serving size	861 grams (861.0g)

Amount per serving	% Daily Value*
Calories	612

Total Fat 17.30g	22%
Saturated Fat 3.30g	16%
Polyunsaturated Fat 1.40g
Cholesterol 6mg	2%
Sodium 778mg	34%
Total Carbohydrate 83.00g	30%
Dietary Fiber 26.80g	96%
Total Sugars 32.40g
Protein 34.10g	68%

Vitamin D 0IU	0%
Calcium 251mg	19%
Iron 9mg	49%
Potassium 1633mg	35%

*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: 24.9%

Protein: 21.9%

Carbs: 53.2%