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Home » Picnic Dips

Green Pea and Mint Dip

Published: Feb 11, 2024 by Kate O'Malley · This post may contain affiliate links. See end of article for more information · Leave a Comment


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Dips are fantastic appetizers and even better picnic companions, so I am always exploring delicious dip recipes for picnics.

This Pea and Mint Dip recipe is a fabulous seasonal dip that will brighten any picnic spread. It’s also super easy to make.

Minty pea dip on a picnic table with a wooden cutting board with bread and carrots sticks.
Jump to:
  • Why I Love This Green Pea Dip Recipe
  • Ingredients
  • Recipe Variations and Substitutions
  • Step by Step Instructions
  • Tips
  • FAQs
  • What Other Ways Can I Use Pea Dip?
  • Related Recipes & Picnic Ideas
  • Green Pea and Mint Dip Recipe

Why I Love This Green Pea Dip Recipe

I love this dip recipe because it’s a fabulous seasonal dish for a spring picnic, so I included it as an easy recipe idea for an Easter picnic, making the most of the season’s fresh sweet peas. But, thanks to frozen peas, we can enjoy this easy pea dip recipe any time of year.

It’s a fresh, light dip that inspired my 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?).

You can make this dip in around 20 minutes, which makes it a big winner in my book.

Ingredients

Ingredients for pea and mint dip laid out on a table and labelled.

See my recipe card below for a complete list of the ingredients with measurements and notes.

Recipe Variations and Substitutions

  • Peas – Fresh or Frozen: You can use either. If you use frozen, defrost the peas first; no cooking is required. If you use fresh peas, cook them in boiling water for a few minutes until tender but still bright in color. Reserve some cooking water to achieve the right consistency in the puree.
  • Tahini: You can 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 flavor of the peas and the freshness of the mint.
  • Mint: Ideally, this recipe will 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.

Step by Step Instructions

A bowl of peas for pea dip.

Step 1: If using frozen peas, defrost first. (see note)

If using fresh peas, bring the peas to a boil in a small pot of water and cook until tender. Don’t cook for so long that they lose their bright green color. Strain and run under cold water to stop the cooking process. Reserve a cup of the cooking water.

The ingredients for pea dip in a food processor.

Step 2: 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.

Using fresh peas may require more liquid to achieve the desired consistency. Additional olive oil and some cooking water can be added slowly until you have the consistency and smoothness of a dip purée.

Adjust lemon, tahini, mint, salt, and pepper to taste.

Green pean and mint dip on a plate with pieces of bread.

Step 3: 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.

Tips

Peas

  • Fresh peas are meatier and drier than frozen peas, so they may require more liquid to achieve consistency and smoothness. Reserve some of the peas cooking water for this, and feel free to use a little additional olive oil.
  • Don’t overcook your fresh peas. They will lose their color, giving you a less vibrant dip and a different consistency.
  • Frozen peas may be smaller and naturally have a higher water content than fresh peas, so 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 not to add too much, as it can overpower the naturally sweet flavor of the peas. You can also leave it out, allowing the freshness of the mint and sweet peas to shine.

FAQs

Can I Make This Dip in Advance?

Yes, you can. While it is fine to whip up this dip for an immediate serving, the flavors will improve if allowed to sit in the fridge for a bit before serving.

How Long Will Pea Dip Last?

You can keep the mint pea dip in an airtight container in the fridge for 3-4 days. Stir it before serving, and add a little olive oil or water if it thickens.

Can I Freeze This Pea Dip?

Yes, you can. Pea and mint dip will freeze well. Defrost in the fridge overnight or at room temperature. Just stir it well after defrosting so it is nice and smooth.

What Other Ways Can I Use Pea Dip?

  • Pea dip makes an excellent spread for sandwiches or loaded into wraps. It is 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, quarters of sweet cherry tomatoes, or thin slices of colorful veg for a vegan picnic option.
  • It also makes an excellent side for BBQ meats or served alongside whole BBQ chicken pieces and salad.

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Have you tried this Sweet Pea and Mint Dip? 

Please leave me a ⭐ rating below and let me know in the comments how you enjoyed it.

Bright green pean and mint dip on a picnic table with bread and carrots.

Green Pea and Mint Dip Recipe

Kate O’Malley
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 appetizer dip.
4.75 from 4 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 5 minutes mins
Total Time 20 minutes mins
Course Appetizer, Lunch, Picnic Food
Cuisine American, Appetizer
Servings 2 cups
Calories 294 kcal

Ingredients
  

  • 2 cups fresh or frozen green peas - see note
  • 1 tablespoon lemon zest - use an unwaxed lemon
  • 2 tablespoons lemon juice - approx. ½ small lemon
  • 1 clove garlic
  • 1 tablespoon fresh mint leaves chopped - more or less depending on taste plus some for garnish
  • 2 tablespoons extra virgin olive oil - plus some for drizzling
  • 1 tablespoon 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. 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

Tips
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 and 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 not to add too much as it can overpower the naturally sweet flavor of the peas.
Recipe Variations
  • Peas – Fresh or Frozen: You can use either. If you use frozen, defrost the peas first; no cooking is required. If you use fresh peas, cook them in boiling water for a few minutes until tender but still bright in color. Reserve some cooking water to achieve the right consistency in the puree.
  • Tahini: You can leave the tahini out. The resulting dip will have all the same characteristics, but without the nuttiness the tahini brings to the recipe. 
  • Mint: Ideally, this recipe will be at its best using fresh mint. However, if you really can’t get any fresh mint, dried mint flakes will work.

Nutrition

Serving: 1gCalories: 294kcalCarbohydrates: 25gProtein: 9gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 12gSodium: 12mgPotassium: 429mgFiber: 9gSugar: 9gVitamin A: 1223IUVitamin C: 69mgCalcium: 61mgIron: 3mg
Tried this recipe?Mention @picniclifestyle or leave a comment below.

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About Kate O'Malley

Picnic enthusiast, passionate cook, and the creative force behind Picnic Lifestyle. With a globe-trotting background and a keen eye for local ingredients, she's mastered the art of crafting delectable picnics and portable feasts (especially for long travel days). Kate's passion for al fresco dining comes alive in this guide, curating perfect picnics for every occasion.

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