Sprightly Pea-Mint Smash
A bright, creamy green pea and mint dip that's quick, healthy, and perfect for spring or summer snacking. Vegan, protein-rich, and ready in 10 minutes.
Equipment
- Food Processor
- Small Saucepan
- Strainer
- Mixing spatula
- Measuring Spoons
- Measuring Cups
Ingredients
Main Ingredients
- 2 cups frozen peas blanched and ice-bathed
- ½ cup fresh mint leaves loosely packed
- 2 tbsp tahini stirred
- 2 tbsp extra-virgin olive oil divided
- 1 tbsp hemp seeds optional for protein boost
- 1 tsp lemon zest finely grated
- 2 tbsp fresh lemon juice
- 1 clove garlic grated or minced
- ½ tsp kosher salt
- 2 tbsp ice water as needed for consistency
Instructions
- Bring a pot of salted water to a boil. Add peas and cook for 2 minutes. Drain and immediately plunge into an ice bath to preserve color. Drain again.
- Add peas, mint, tahini, hemp seeds, lemon zest, lemon juice, garlic, and salt to a food processor. Pulse 5–6 times, then blend for 20 seconds until mostly smooth.
- Scrape down the bowl. With the motor running, drizzle in 1 tablespoon of olive oil, then add ice water as needed until light and creamy.
- Taste and adjust salt or lemon. Spoon into a bowl and drizzle remaining olive oil over the top. Garnish with mint if desired.
- Serve chilled with crudités, pita chips, or as a sandwich spread.
Notes
Chilling the peas after blanching helps preserve the vibrant green color. For added richness, increase tahini to 3 tbsp. Stores well for 4–5 days.
Nutrition
Calories: 83kcalCarbohydrates: 6gProtein: 3gFat: 6gSaturated Fat: 0.8gSodium: 150mgPotassium: 110mgFiber: 2gSugar: 1gVitamin A: 300IUVitamin C: 20mgCalcium: 20mgIron: 1.2mg
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