🥗 How to Make Mashed Pea Dip: A Creamy, Delicious & Healthy Power Snack 🌿

🥣 Introduction

There’s something irresistibly comforting about a creamy Mashed Pea Dip — a simple yet nutrient-dense recipe that turns humble green peas into a flavour-packed, protein-rich masterpiece. Perfect as a spread for toast, a dip for veggies, or a topping for crackers, this Mashed Pea Dip is a must-try for anyone seeking a quick, healthy, and satisfying snack.

In this recipe, we’ll walk you through how to make Mashed Pea Dip step-by-step — from choosing the best peas to mastering the perfect texture. Whether you’re hosting guests or meal-prepping for the week, this vibrant green delight will brighten up your table and your day! 💚

💚Why You’ll Love This Recipe

You’ll adore this Mashed Pea Dip because it’s:

• 🌱 Healthy & nourishing: Packed with fiber, vitamins, and plant-based protein.
• 🕒 Quick & easy: Takes under 15 minutes from start to finish.
• 🥰 Flavorful & creamy: A balance of freshness, zest, and smooth texture.
• 🍞 Versatile: Works beautifully as a spread, dip, or side dish.
• 🌍 Eco-friendly: Made from sustainable, affordable green peas!

🧺 Ingredients Needed for Mashed Pea Dip

Here’s what you’ll need to make this delicious Mashed Pea Dip at home:

• Green peas (fresh or frozen) – The star of the show; rich in protein and natural sweetness.
• Garlic cloves – Adds bold, aromatic depth.
• Olive oil – Enhances creaminess and gives a luscious mouthfeel.
• Lemon juice – Provides a tangy brightness to balance the flavour.
• Salt & pepper – For seasoning and balance.
• Fresh mint or basil leaves – Optional, but adds a refreshing twist.
• Greek yoghurt or avocado (optional) – For extra creaminess.

🧰 Equipment Needed

You’ll need a few simple tools to make this Mashed Pea Dip:

• 🥄 Medium saucepan (for cooking peas)
• 🧄 Blender or food processor (for mashing)
• 🥣 Mixing bowl
• 🧂 Measuring spoons
• 🍋 Citrus squeezer (optional but helpful)
• 🧤 Spatula

👩‍🍳 Step-by-Step Guide: How to Make Mashed Pea Dip

🪄 Step 1: Cook the Green Peas

• Bring a pot of lightly salted water to a boil.
• Add green peas and cook for 3–5 minutes until tender but still bright green.
• Drain and cool slightly before blending.

🪄 Step 2: Add Ingredients to Blender

• In your blender or food processor, combine cooked peas, garlic, olive oil, lemon juice, salt, and pepper.
• Add Greek yoghurt or avocado for extra creaminess, if desired.

🪄 Step 3: Blend to Desired Texture

• Blend until smooth and creamy.
• For a chunkier texture, pulse a few times instead of fully pureeing.

🪄 Step 4: Taste and Adjust Seasoning

• Taste your Mashed Pea Dip and adjust salt, pepper, or lemon juice to your liking.
• Add herbs like mint or basil for a refreshing twist.

🪄 Step 5: Serve and Enjoy!

• Transfer to a serving bowl.
• Drizzle with olive oil, sprinkle some black pepper, and garnish with mint leaves.

✅Your Mashed Pea Dip is ready to enjoy!🎉 

🌟 Tips for a Perfect Mashed Pea Dip

• Use frozen peas if fresh ones aren’t available; they retain colour and flavour beautifully.
• Don’t overcook the peas — they’ll lose their vibrant green hue.
• For a vegan option, skip yoghurt and use avocado or coconut yoghurt.
• Add crushed red chilli flakes for a spicy kick.
• Store leftovers in an airtight container in the fridge for up to 3 days.

🍽️Serving Suggestions

This Mashed Pea Dip pairs wonderfully with:

• Toasted pita bread or whole-grain crackers 🫓
• Fresh veggie sticks like carrots, cucumbers, and celery 🥕
• As a sandwich spread or burger base 🍔
• Alongside roasted meats or grilled vegetables 🍆
• Or as part of a mezze platter with hummus and tzatziki

🌀 Variations

• 🥑 Avocado Pea Dip: Add half an avocado for creaminess and a dose of healthy fats.
• 🧀 Cheesy Pea Dip: Blend in a bit of feta or parmesan for a savoury twist.
• 🌶️ Spicy Pea Dip: Add chilli or cayenne pepper for some heat.
• 🍋 Zesty Citrus Pea Dip: Use lemon zest and juice for extra brightness.

📊Nutritional Information (Approximate per Serving)

🔗 Source: USDA FoodData Central – Peas↗

Nutrient	Amount per Serving	% Daily Value (DV)
Calories	120 kcal	6%
Protein	6 g	12%
Carbohydrates	14 g	5%
Fiber	4 g	16%
Fat	5 g	8%
Saturated Fat	1 g	5%
Vitamin C	18 mg	20%
Vitamin A	480 IU	10%
Iron	1.4 mg	8%
Potassium	220 mg	5%

🌿 Health Benefits & Advice

Mashed Pea Dip isn’t just delicious — it’s a powerhouse of nutrients!

• 💪 High in plant protein: Supports muscle growth and repair.
• 💚 Rich in fiber: Aids digestion and keeps you full longer.
• 💛 Low in calories: Great for weight management and snacking guilt-free.
• 🩸 Supports heart health: Peas contain antioxidants that promote good circulation.
• 🧠 Boosts brain health: B-vitamins and iron help improve energy and focus.

👉 Advice: Enjoy this Mashed Pea Dip as part of a balanced diet. Combine it with whole-grain crackers or vegetable sticks for an energy-boosting snack that satisfies cravings while nourishing your body.

Note: The information provided in this blog post is for educational purposes only and is not intended as medical advice. Always consult with a healthcare professional before making significant changes to your diet.

❓Frequently Asked Questions

1. Can I use canned peas for Mashed Pea Dip?
👉Yes, but fresh or frozen peas yield better flavour and colour. If using canned peas, rinse them thoroughly before blending.

2. How long can I store Mashed Pea Dip?
👉Store in an airtight container in the fridge for up to 3 days. Stir before serving.

3. Can I make Mashed Pea Dip vegan?
👉Absolutely! Replace yoghurt with avocado or coconut yoghurt for a dairy-free version.

4. Can I freeze the dip?
👉Yes, you can freeze it for up to 1 month. Defrost in the fridge and reblend for smoothness before serving.

5. What can I serve with Mashed Pea Dip?
👉Serve with pita, chips, veggies, toast, or as a side dish to grilled meals.

💭 Final Thought

This Mashed Pea Dip is proof that healthy food can be vibrant, delicious, and easy to make! 💚 With its creamy texture, zesty flavour, and rich nutrition, it’s perfect for parties, picnics, or everyday snacking. Once you try it, you’ll find yourself making it again and again — a true 9jaKitchen favourite for any occasion!

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