Roasted Eggplant Spread

Roasted Eggplant Spread

Pea and mint dip is a fresh, light, and vibrant alternative to traditional creamy dips. Bursting with the natural sweetness of green peas and the cool, aromatic flavor of fresh mint, this dip is perfect for spring and summer snacking. It’s incredibly easy to make, packed with nutrients, and adds a refreshing twist to your appetizers, sandwiches, and even salads.

This dip is not only delicious but also naturally gluten-free, vegan, and low in calories. It’s an excellent way to sneak more vegetables into your diet without sacrificing flavor. Whether you’re hosting a party, prepping snacks, or looking for a healthy spread, pea and mint dip is an ideal choice.

Ingredients (Serves 4–6)

2 cups fresh or frozen green peas

1/4 cup fresh mint leaves, packed

2 tablespoons lemon juice (freshly squeezed)

1 garlic clove, minced

3 tablespoons olive oil

2 tablespoons tahini (optional, for creaminess)

Salt and black pepper to taste

2–3 tablespoons water or vegetable broth (to adjust consistency)

Optional: pinch of chili flakes or a small green chili for a kick

How to Make Pea and Mint Dip

Step 1: Cook the Peas

If using fresh peas, blanch them in boiling water for 2–3 minutes until tender and bright green. Drain and immediately plunge into ice water to keep their vibrant color.

If using frozen peas, simply thaw or blanch briefly in boiling water for 1–2 minutes, then drain.

Step 2: Blend the Ingredients

In a food processor or blender, combine the cooked peas, fresh mint leaves, lemon juice, garlic, olive oil, and tahini (if using).

Blend until smooth and creamy.

Step 3: Adjust the Texture and Flavor

Add salt and pepper to taste.

If the dip is too thick, add 2–3 tablespoons of water or vegetable broth, blending until you reach your desired consistency.

For an extra kick, add chili flakes or fresh chili, blending again briefly.

Step 4: Serve

Transfer the dip to a serving bowl.

Drizzle a little olive oil on top and garnish with a few mint leaves or lemon zest.

Serve with pita bread, vegetable sticks, crackers, or use as a sandwich spread.

Chef’s Notes

Fresh vs Frozen Peas: Fresh peas have a sweeter, fresher flavor but frozen peas work well and are convenient year-round.

Tahini for Creaminess: Tahini adds a nutty richness, but you can omit it or substitute with Greek yogurt if you prefer.

Make Ahead: This dip can be prepared a day in advance and refrigerated to allow the flavors to meld beautifully.

Variations: Add a handful of spinach or arugula for a green power boost, or a squeeze of honey to balance acidity.

Serving Suggestion: Try it as a topping for grilled chicken or fish to add freshness.

Nutrition Information (Per 2 tablespoons – Approximate)

Calories: 70 kcal

Protein: 3g

Carbohydrates: 8g

Fat: 3.5g

Fiber: 2g

Sugar: 3g

Sodium: 80mg

Cholesterol: 0mg

FAQs about Pea and Mint Dip

Can I use frozen peas for this dip?

Yes, frozen peas are perfectly fine. Just thaw or blanch them briefly to maintain their bright color and flavor.

How long does pea and mint dip last?

Stored in an airtight container in the refrigerator, it stays fresh for up to 3–4 days.

Can I make this dip vegan?

Absolutely! This recipe is naturally vegan if you use tahini or olive oil. Avoid adding dairy to keep it vegan.

What else can I add to enhance the flavor?

Try adding a teaspoon of ground cumin, a pinch of smoked paprika, or a little grated ginger for an interesting twist.

Is pea and mint dip healthy?

Yes! It’s low in calories, high in fiber and protein from peas, and packed with antioxidants from fresh mint and lemon.

Conclusion

Pea and mint dip is a refreshing, colorful, and nutrient-rich addition to any meal or snack. Its smooth texture and bright flavors make it versatile for various dishes, from dipping fresh vegetables to spreading on toast or adding a fresh punch to wraps.

Easy to prepare and full of wholesome ingredients, this dip is a simple way to elevate your healthy eating routine.

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