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Recipe

Pea smash.

Frozen peas, lemon, spring onion and mint, pulsed to a rough paste. Ten minutes, and it makes almost anything taste better.

Category
Sauces & dips
Total time
10 min
Makes
350g, six servings
Helps with
Gut Health · Family Nutrition
Quick pantry grains with greens

Ingredients

  • 1 cup frozen peas, defrosted (they do not need cooking)
  • 1 small-medium avocado
  • 1-2tbsp lemon juice
  • 2 spring onions, thinly sliced
  • a large handful of chopped fresh herbs of choice - I love mint and parsley
  • pinch sea salt, to taste
  • green chilli, thinly sliced, to taste (optional)

Method

  1. Blend half the peas and half the avocado until creamy.
  2. Add the remaining peas and the rest of the avocado in cubes, with the herbs, spring onion, and chilli.
  3. Pulse briefly — it should stay chunky.

Note: The peas do not need cooking. Defrosting is enough, and it keeps the colour bright

per serving

62 kcal · 2 g protein · 4 g fat · 6 g carbohydrate · 3.1 g fibre

Good source of

vitamin K · folate · vitamin C

From Katia

A bag of frozen peas is one of the few things in a freezer that is nutritionally as good as fresh, sometimes better — they are frozen within hours of picking, which is more than most fresh peas manage. Adding the fat from the avocado is what lets you absorb the vitamin K in the peas and the herbs.

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