Dips are fantastic appetisers and even better picnic companions, which is why we are always exploring tasty dip recipes.
We love this pea and mint dip recipe because it’s a fabulous seasonal dish for a spring picnic, making the most of the seasons fresh sweet peas. But, thanks to frozen peas, we can enjoy this easy pea dip recipe any time of year.
A light and fresh dip that inspired our Beetroot Bagels with Parmesan Pea Spread, it will brighten any picnic menu and is a great alternative to hummus (although, do we ever get sick of hummus?).
Pea Dip Ingredients
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Mint Pea Dip Tips
You can use either. If you use frozen, defrost the peas first, no cooking required. If you use fresh peas, cook them in boiling water for a few minutes until tender and bright in colour. Reserve some of the cooking water to achieve the right consistency in the puree.
Yes you can. While it is fine to whip up this dip for immediate serving, the flavours will get better if allowed to sit in the fridge for a bit before serving.
You can keep the mint pea dip in an airtight container in the fridge for 3-4 days.
Yes you can. Pea and mint dip will freeze well. Just give it a good stir after defrosting so it is nice and smooth.
Pea dip makes an excellent spread for sandwiches or loaded into wraps. It a wonderful companion to chicken, especially in a wrap.
Use it for finger food appetizers – top toasted baguette pieces, flatbread wedges or crostini with pea dip and garnish with crispy prosciutto pieces, crumbled feta or quarters of sweet cherry tomatoes or thin slices of colourful veg for a vegan picnic option.
It also makes an excellent side for bbq meats or served alongside whole bbq chicken pieces and salad.
No. Simply leave the tahini out. The resulting dip will have all the same characteristics but without the nuttiness the tahini brings to the recipe. You will have the full flavour of the peas and freshness of the mint.
Ideally, this recipe is going to be at its best using fresh mint. However, if you really can’t get any fresh mint, dried mint flakes will work. Add incrementally and taste to make sure you don’t overdo it.
Pea and Mint Dip Recipe
Light, fresh and healthy, this pea and mint dip is quick and easy to make and will make a great impression every time. Use fresh or frozen peas for a versatile appetiser dip that also makes a great sandwich spread or can be used as the star in many finger food recipes.
Ingredients
- 2 cups fresh or frozen green peas (see note)
- 1 Tbs. lemon zest (use an unwaxed lemon)
- 2 Tbsp. lemon juice (approx. ½ small lemon)
- 1 clove garlic
- 1 Tbs. fresh mint leaves chopped (more or less depending on taste plus some for garnish)
- 2 Tbsp. extra virgin olive oil plus some for drizzling
- 1 Tbsp. tahini (this can be optional - see note)
- Coarse salt and pepper to taste.
Instructions
- If using frozen peas, defrost first. (see note)
- If using fresh peas, bring the peas to boil in a small pot of water and cook until tender. Don't cook for so long they lose their bright green colour. Strain and run under cold water to stop the cooking process. Reserve a cup of the cooking water.
- Place the peas, lemon juice and zest, olive oil, mint, garlic and tahini in a food processor or blender and process until you have a smooth consistency. Fresh peas will take longer than frozen so pulse frozen peas gradually so you don't over-process.
- If using fresh peas, you may require more liquid to achieve the desired consistency. Additional olive oil and some of the cooking water can be added slowly until you have the right consistency and smoothness of a dip purée.
- Adjust lemon, tahini, mint and salt and pepper to taste.
- Transfer to a serving bowl, drizzle with olive oil and garnish with mint leaves, some additional lemon zest and cracked pepper. Serve with vegetable crudités, toated baguettes, crakers or as a sandwich spread.
Notes
Peas
Fresh peas are meatier and drier than frozen peas, so they may require more liquid to achieve the required consistency and smoothness. Reserve some of the peas cooking water for this, and feel free to use a little additional olive oil.
Frozen peas may be smaller in size and will naturally have a higher water content than fresh peas, which means they will blend down quicker and require less liquid. Due to this, you may want to increase the amount of peas you use by half a cup or more to achieve the required amount.
Tahini
You can vary the amount of tahini you use in this recipe but be careful of adding too much as it can overpower the naturally sweet flavour of the peas.
Recipe Variation
You can always leave out tahini altogether if you don't have it or don't like it. The pea dip will have all the same characteristics but with a less nutty, fresher taste.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 153Total Fat: 9gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 80mgCarbohydrates: 14gFiber: 5gSugar: 5gProtein: 5g
Nutrition data provided here is only an estimate
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