Lemony Pea Mash (Dip or Spread)
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Calories: 110kcal
Ingredients
- 1 garlic clove (smashed)
- 1/4 cup fresh (flat-leaf parsley)
- 2 Tbsp. extra-virgin olive oil (divided)
- Salt
- 1 bag petite green peas (10 oz., frozen)
- 2 Tbsp. green onion (sliced)
- 1-2 tsp. lemon zest
- 1/2 cup water
- 1 Tbsp. fresh lemon juice (or more, if desired)
- 1/4 tsp. crushed red pepper flakes (plus more for serving)
- black pepper
Instructions
- Combine garlic, parsley, 1 Tbsp. oil, a pinch of salt and water in a small saucepan.
- Add peas and cook over medium heat, stirring occasionally, until peas are tender — about 2 minutes. Drain and reserve cooking liquid.
- Transfer pea mixture to a food processor or blender. Pulse until a paste forms.
- Add green onion, lemon zest, lemon juice, pepper flakes, black pepper, another pinch of salt and 1 more Tbsp. of olive oil.
- Stir in reserved cooking liquid as needed, until mixture is still thick but spreadable.
- Season pea mash with more pepper flakes and lemon juice, if desired.
Video
Notes
Garnish with parsley, sliced radishes, mint, and generous squeezes of fresh lemon.
Nutrition
Calories: 110kcalCarbohydrates: 12gProtein: 4gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 10mgPotassium: 221mgFiber: 5gSugar: 4gVitamin A: 836IUVitamin C: 35mgCalcium: 30mgIron: 1mg
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Nutrition Facts
Lemony Pea Mash (Dip or Spread)
Amount per Serving
Calories
110
% Daily Value*
Fat
5
g
8
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
4
g
Sodium
10
mg
0
%
Potassium
221
mg
6
%
Carbohydrates
12
g
4
%
Fiber
5
g
21
%
Sugar
4
g
4
%
Protein
4
g
8
%
Vitamin A
836
IU
17
%
Vitamin C
35
mg
42
%
Calcium
30
mg
3
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.