Mashed Peas with Mint & Avocado – A Healthy, Flavorful Twist
Mashed peas are an excellent, nutritious alternative to mashed potatoes. This dish is a delightful, lighter option for any meal and makes for a healthy, vibrant side dish that will impress your guests at parties or gatherings. The peas, enriched with the refreshing taste of mint and the creamy goodness of avocado, come together to create a velvety mash without the need for butter, making it not only delicious but also healthier. A splash of lime juice gives this recipe the perfect zing, enhancing the sweetness and nuttiness of the peas.
Whether you have fresh peas in season or decide to use frozen peas, this dish is quick and easy to prepare, offering an innovative way to enjoy this humble vegetable. Serve it alongside your favorite curry, on top of toasted bread for a light snack, or as a delicious accompaniment to hearty salads.
Ingredients
| Ingredient | Quantity |
|---|---|
| Fresh peas (or frozen) | 2 cups |
| Avocado | 1 medium, ripe |
| Olive oil | 1 tablespoon |
| Garlic cloves | 2, minced |
| Fresh mint leaves | 1 tablespoon, finely chopped |
| Lime juice | 1 tablespoon |
| Salt | To taste |
| Black pepper | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 5 g |
| Carbohydrates | 18 g |
| Fat | 9 g |
| Fiber | 5 g |
| Sodium | 250 mg |
| Vitamin C | 22 mg |
| Potassium | 650 mg |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
Instructions
-
Cook the Peas:
Begin by cooking the peas until they are tender and lose their bite. You can cook them in a pressure cooker for about 2-3 minutes or simmer them in a saucepan with water for around 5-6 minutes until soft. Be sure to reserve a little water from the cooking process to adjust the consistency of the mash later. Once cooked, drain off the excess water. -
Sauté the Garlic and Peas:
Heat the olive oil in a pan over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant. Add the cooked peas and sauté them together for an additional 2-3 minutes to allow the flavors to meld. -
Add Mint and Avocado:
Remove the pan from heat and stir in the finely chopped mint leaves and the mashed avocado. The avocado will add a creamy texture to the peas, making it smooth and rich. -
Mash the Mixture:
Using a potato masher, a food processor, or even your hands, mash the peas and avocado together until smooth and well-combined. If the mixture feels too thick, add a bit of the reserved cooking water to achieve your desired consistency. -
Season the Mash:
Season with salt and pepper to taste. Squeeze in the lime juice and mix well. This adds a fresh, zesty kick that elevates the natural sweetness of the peas. -
Serve:
Serve the mashed peas as a side dish with your favorite curry for a light meal, or spread them over toasted bread for a quick snack. Alternatively, serve alongside refreshing salads, such as Beetroot Salad with Mixed Greens and Feta Cheese or Smoked Tofu with Grilled Vegetables for a wholesome, balanced meal.
Serving Suggestions
This creamy, savory mashed peas dish pairs wonderfully with a variety of main courses and sides. Enjoy it as:
- A lighter alternative to mashed potatoes served with any of your favorite curries.
- A spread on warm, toasted bread for a quick and healthy snack.
- A topping for grilled chicken, fish, or a veggie burger.
- A side dish alongside fresh salads, like Beetroot Salad with Feta or Smoked Tofu with Grilled Veggies.
Tips & Variations
- Use Frozen Peas: If fresh peas are not in season, you can easily swap them for frozen peas without compromising the flavor.
- Add More Flavors: For an extra depth of flavor, you can experiment by adding herbs such as basil or parsley, or even a sprinkle of grated cheese for a richer taste.
- Vegan Option: This recipe is naturally vegan and dairy-free, making it an excellent choice for plant-based diets.
Mashed peas with mint and avocado is a wonderfully healthy, creamy, and flavorful dish that is both easy to prepare and versatile. Whether as a side dish or a standalone snack, it’s bound to become a favorite at your next get-together!
