Mint Pea Dip

This is a delicious dip that’s low in calories and high in fiber and antioxidants compared to most options. It tastes bright and fresh with the peas, mint leaves, and lemon juice. It’s versatile, too. Here are some ways to use it.

• Use it as a dip for vegetables, whole-grain chapati, or whole-grain crackers.
• Serve it with roasted skinless chicken or grilled prawns.
• Spread it on whole-grain toast or use it as a spread on sandwiches and wraps instead of butter or mayonnaise.

Variations

• For an extra creamy dip, blend in ½-1 avocado. It will have more calories, but be higher in healthy monounsaturated fats. 
• For a low-carb, keto-friendly version, swap cooked broccoli or cauliflower florets for frozen peas. The resulting dip will be less sweet, but still delicious. 
• Blend in 1 cup of drained cannellini beans for a creamier dip that’s higher in protein and fiber.
• Try adding 4 ounces of parmesan cheese or crumbled feta cheese for a burst of flavor, plus extra protein and calcium.
• For variety or if you don’t have mint leaves, try basil, cilantro, or chives.
• Lime juice or vinegar can substitute for lemon juice.

Recipe for Easy and Healthy Mint Pea Dip

Makes 4 servings

Ingredients: 

• 2 cups of frozen peas, thawed
• ½ cup of mint leaves, chopped
• 1 clove of garlic, peeled and minced
• 2 tablespoons of olive oil
• 2 tablespoons of lemon juice
• Salt and pepper to taste
• Optional garnishes: peas, snow peas, or sugar snap peas; more mint; crumbled feta cheese

Instructions: 

1. In a food processor, combine the peas, mint, garlic, olive oil, and lemon juice. Blend until smooth, scraping the sides as needed.
2. Stir in salt and pepper to taste, pulsing again as needed to blend.
3. Refrigerate to chill or serve at room temperature. Garnish as desired.

Nutrition information per serving: 130 calories; 7 grams fat; 1 gram saturated fat; 100 mg sodium; 12g carbohydrates; 4g fiber; 3 grams sugar; 4 grams protein

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