Spreads · ALWAYS FREE
Green pea & mint spread
A bright green pea spread with fresh mint, lemon and olive oil, blended with a little texture.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Put the frozen peas and 2.12 oz water in a medium saucepan. Cover and bring to a gentle simmer over medium heat, stirring once or twice. Cook for 6–8 minutes or according to the package if it requires longer, until cooked through and tender. Do not use merely thawed peas.
- Spread the cooked peas and any remaining cooking liquid in a shallow bowl and cool for 5 minutes. This brief pause is included in the timing; do not leave them out to cool completely.
- Place the peas and their liquid in a food processor with the olive oil, lemon juice, mint, garlic, salt and pepper. Pulse, scrape the sides, then blend briefly to a thick spread with some pea texture. A food processor is preferable to forcing a small, thick batch through a countertop blender.
- Divide into 6 portions. Serve warm or refrigerate promptly in a shallow covered container at 40°F (4°C) or colder, within 2 hours of cooking or 1 hour above 90°F (32°C). Use within 3–4 days. Stir before serving; bread and vegetables for dipping are separate serving suggestions.
Estimated nutrition
Per serving · 1 of 6- Calories
- 91 kcal
- Protein
- 3.6 g
- Total carbohydrate
- 9.8 g
- Total fat
- 4.5 g
- Total sugars
- 3.5 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
Estimated from listed ingredient amounts and identified food-composition profiles, divided by the stated number of servings. Not laboratory analysis or kitchen testing. The ingredient-sum method uses raw or cooked food profiles matching the ingredient state. Moisture gain/loss does not change the stated serving count. No general cooking nutrient-retention factors are applied. All measured fats, sauces and cooking liquids are assumed consumed; actual amounts left in cookware or serving dishes can reduce intake. The estimate covers the complete listed recipe only, without suggested accompaniments. Calories are kcal. Protein, total carbohydrate, total fat and total sugar are grams. Total carbohydrate includes fiber; these are not net carbs. No %DV or FDA-compliance claim. Null means unavailable, never zero. Sodium and fiber are not included in this five-field panel. Naturally varying foods, brands and substitutions change the estimate. Mint total sugar uses the documented Australian Food Composition Database Release 3 fresh-raw-mint supplement because USDA SR Legacy lacks that field; this is not an invented zero.
View the ingredient calculations · Source 1 · Source 2Why it’s in this collection
- Vegetarian: Plain green peas, water, olive oil, lemon juice, fresh spearmint, garlic, salt and black pepper; no stock, cheese, butter or sweetener is included.
Required label checks: Use unseasoned frozen peas and the listed single-ingredient seasonings. The estimate excludes bread, crackers or other serving accompaniments.
Supporting reference · Supporting reference - Vegan: Plain green peas, water, olive oil, lemon juice, fresh spearmint, garlic, salt and black pepper; no stock, cheese, butter or sweetener is included.
Required label checks: Use unseasoned frozen peas and the listed single-ingredient seasonings. The estimate excludes bread, crackers or other serving accompaniments.
Supporting reference · Supporting reference - Mediterranean: Plain green peas, water, olive oil, lemon juice, fresh spearmint, garlic, salt and black pepper; no stock, cheese, butter or sweetener is included. Selected for the vegetable/legume/olive-oil-centered ingredient pattern, with any poultry, grain or dairy explicitly stated. This collection is not a clinical score or health-outcome promise.
Required label checks: Use unseasoned frozen peas and the listed single-ingredient seasonings. The estimate excludes bread, crackers or other serving accompaniments.
Supporting reference - Gluten-Free: Plain green peas, water, olive oil, lemon juice, fresh spearmint, garlic, salt and black pepper; no stock, cheese, butter or sweetener is included.
Required label checks: Use unseasoned frozen peas and the listed single-ingredient seasonings. The estimate excludes bread, crackers or other serving accompaniments. Choose gluten-free-labeled packaged peas and seasonings when needed. Avoid gluten cross-contact in storage and preparation. A recipe screen does not establish finished-food gluten concentration or allergy safety.
Supporting reference - Dairy-Free: Plain green peas, water, olive oil, lemon juice, fresh spearmint, garlic, salt and black pepper; no stock, cheese, butter or sweetener is included.
Required label checks: Use unseasoned frozen peas and the listed single-ingredient seasonings. The estimate excludes bread, crackers or other serving accompaniments.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
