The first time I blended frozen peas with fresh mint from my windowsill jar, I got a dip so green it looked like spring itself had been poured into a bowl. It tastes that good.
This Minty Spring Pea Dip started the same way most of my recipes do: too much of one thing and a hunch. I had more mint than I knew what to do with, and hummus was feeling routine. So I swapped chickpeas for peas and added lemon, olive oil, and garlic. The result is lighter than traditional hummus but just as satisfying.
Peas bring the protein here. One cup of peas provides 8 grams of it — high for a vegetable. You also get about 4 grams of fiber per cup, which covers roughly 8 percent of your daily needs (based on a standard 35 grams). They’re loaded with vitamin K, B vitamins, and minerals.
And the mint isn’t just for flavor. Studies show peppermint can ease digestive issues — bloating, gas, an upset stomach. It also carries antioxidants that help reduce inflammation.
The Recipe
- 1 ½ cups fresh or frozen peas (thawed if frozen)
- ½ cup fresh mint leaves
- ¼ cup extra virgin olive oil
- 1 small shallot, roughly chopped
- Juice of 1 lemon
- 2 tablespoons sage, finely chopped (or 1 teaspoon dried)
- Salt and pepper to taste
- Add the peas, mint, shallot, olive oil, lemon juice, and sage to a food processor or blender.
- Pulse until smooth, about 2 minutes. Scrape down the sides once halfway through.
- Taste and adjust salt, pepper, and lemon as needed.
- Transfer to a bowl and serve immediately, or cover and refrigerate for up to 4 days.
Fresh or Frozen?
Fresh peas taste slightly sweeter. But frozen ones are convenient, affordable, and nutritionally close. Whichever you choose, pick the bag that lists only peas as the ingredient — nothing else needed.
Ways to Use It
This dip is more versatile than it sounds. Here’s how I use it:
- Straight from the fridge with cucumber slices, green peppers, or gluten-free crackers.
- Spread onto a sandwich for a bright lemony-minty layer.
- Tossed through warm pasta or grains with a drizzle of olive oil — it turns into a light sauce that coats everything.
I love keeping a batch in the fridge all week. It’s there when I need a snack that won’t spike my blood sugar, and it doubles as a quick dinner side.