PantsDownApronsOn

  • About
  • Recipes
  • Contact
  • Subscribe
menu icon
go to homepage
  • About
  • Recipes
  • Contact
  • Subscribe
subscribe
search icon
Homepage link
  • About
  • Recipes
  • Contact
  • Subscribe
×
Home » Snacks

Healthy Green Pea Dip With Feta And Mint

Published: Jun 10, 2021 by Charlé Visser · This post may contain affiliate links · Leave a Comment · 1292 words. · About 7 minutes to read this article.

Share this recipe!

↓ Jump to Recipe

This is an easy green pea dip recipe delicious with crisp flatbreads(video), corn tortilla chips, or spread on some toasted sourdough baguettes.

You can make it with fresh summer peas or use frozen peas all year round. Perfect for breakfast with cured salmon gravlax and soft boiled quail eggs.

green pea and mint dip on white plate
Jump to:
  • What is it?
  • Ingredient notes
  • Instructions
  • Frequently asked questions
  • Variations
  • Serving suggestions
  • Best vegetables for crudités
  • Useful equipment for this recipe
  • Other recipes you may like
  • Recipe
  • Comments

What is it?

Green pea dip is similar to popular snack/dip type dishes like hummus, pesto, salsa and pâté.

It's creamy, yet textured, and the flavour is sweet and vibrant with fresh mint and grassy green olive oil to finish.

Great for spreading onto bread or scooping up like a dip with natural crisps, crackers or vegetable crudités.

Ingredient notes

  • Peas - Frozen green peas or very young fresh seasonal peas. Tinned peas won't work and neither will old fresh green peas.
  • Feta - I love using creamier traditional greek feta like in this Greek salad instead of crumbly feta. The texture and flavour work better with the sweet peas.
  • Herbs - Use fresh herbs only. Dried herbs are too harsh in flavour. Use regular mint instead of spearmint or peppermint.

Instructions

dip ingredients in small pot on marble background
  1. Bring a pot of lightly salted water to a boil and blanch the frozen peas for 2 minutes.
  2. Drain and cool down by running under cold water or submerging in ice water to further stop the peas from cooking.
  3. Sweat down finely chopped shallots and garlic with thyme leaves in a skillet or pan with some cooking oil until soft and translucent. Do not caramelise. Add the salt at this stage to help it cook without browning. Once cooked set aside to cool.
  4. Chop the blanched peas roughly. You don't want any whole peas but you don't want it to be puree either. You can chop the peas by hand or pulse them in a food processor.
  5. Squeeze them in a clean kitchen towel or muslin cloth to get rid of the excess moisture. This will prevent the dip from being too wet.
  6. Chop the parsley and mint finely.
  7. Add all the ingredients together in a mixing bowl.
  8. Mix well with a spatula or wooden spoon and taste for seasoning.
  9. Adjust the consistency if necessary by adding a bit of sour cream if it's too dry. If you didn't remove enough water from the peas you will need to add more peas that is very well squeezed out.
  10. Plate up your pea dip and finish with some small chunks of feta, small fresh mint tops, more olive oil and freshly cracked black pepper.

Frequently asked questions

Which peas are best?

Use frozen peas year round for best results. Alternatively, use fresh peas when they are freshly picked and in season. Don't use tinned peas.

How to store it?

Airtight in the fridge for 2 days. Can be frozen for up the 3 months.

What's the difference between frozen peas and tinned peas?

Frozen peas are flash frozen as soon as they are picked. Preserving their sweetness, nutrients and colour.

Tinned peas are cooked and preserved in a sweetened liquid and bare no resemblance to fresh peas apart from the shape. Tinned peas are the worst form of pea available.

Variations

  • Herbs - Substitute the parsley for chopped cilantro, chervil, chives, dill, or basil. Keep the mint as it's a classic combo. Everyone knows pea and mint.
  • Oil - Most extra virgin oils can be used in place of olive oil. Just be mindful of the intensity and flavour so that it does not overpower the delicate flavours of this recipe.
  • Dairy - a Great substitute for feta is chavroux or soft goat's cheese like I use in this pumpkin salad. It also has that nice citrusy tang and creamy consistency. Alternatively, add grated parmesan cheese when processing the peas to turn it into a green pea pesto of sorts.
  • Heat - If you like it spicy you could turn up the heat by using chillies or dried chilli flakes.
  • Other add-ins - Feel free to add mashed avocado, spinach puree, tahini or chickpea hummus.
  • Toppings - Simple roasted nuts and seeds or mixes like dukkah or za'atar.

Serving suggestions

  • Side dish - Light and healthy in summer with pan-fried salmon or baked chicken breast.
  • As a pasta sauce - Use this pea dip as a sauce with bought or homemade pasta.
  • Snack - Place a spoon full of dip onto these parmesan biscuits for a delicious savoury snack.
  • As a dip for crudités - Suggestions below.

Best vegetables for crudités

  • Celery sticks
  • Carrots
  • Cauliflower florets
  • Broccoli florets
  • Cucumber
  • Chicory or endive(bitter)
  • Asparagus
  • Bell peppers
  • Radishes

Useful equipment for this recipe

sauce pan set

Sauce Pan Set

BUY NOW
wooden chopping board

Wooden Chopping Board

BUY NOW
Japanese Chefs Knife

Gyuto Japanese Chefs Knife

BUY NOW
immersion blender

Immersion Blender

BUY NOW

Other recipes you may like

  • Leek and potato soup
  • Pumpkin cream cheese spread
  • Beetroot and feta salad
  • Roasted carrot and ricotta salad
  • Warm potato salad

This site contains affiliate links. I may earn a tiny commission on qualifying purchases at no extra cost to you. By bookmarking these links you help support the upkeep of this site.

If you found this post helpful or have learned something, please comment, subscribe, and follow me on social media for more delicious recipes.

Recipe

green pea and mint dip on white plate
5 from 1 vote
Print Pin Recipe Save Saved!

Healthy Green Pea Dip With Feta And Mint

Chunky green pea dip perfect to scoop up with some freshly baked sourdough bread or vegetbale crudités.
Author Charlé Visser
Prep Time 10 minutes minutes
Cook Time 5 minutes minutes
Total Time 15 minutes minutes
Servings 5 servings
Course Appetizer, Salad, Snack
Cuisine European, Vegetarian
Prevent your screen from going dark

Ingredients

  • 400 g (2 ¾ cups) frozen peas - note 1
  • 100 g (½ cups) shallots - finely chopped - note 2
  • 10 g (1 ¼ tablespoon) garlic - minced
  • 20 g (1 ½ tablespoon) canola oil - for frying - note 3
  • 1 g (1 teaspoon) thyme leaves - picked from fresh sprigs
  • 10 g (2 tablespoon) mint - chopped finely
  • 2 g (1 teaspoon) powdered sugar - optional - note 4
  • 50 g (⅕ cups) sour cream
  • 30 g (2 tablespoon) olive oil - extra virgin
  • 4 g (1 tablespoon) parsley - finely chopped
  • 50 g (⅓ cups) feta cheese - creamy - note 5
  • 4 g (⅔ teaspoon) salt
  • Pepper to taste
Get Recipe Ingredients

Instructions

  • Bring a pot of lightly salted water to a boil and blanch the frozen peas for 2 minutes. 
  • Drain and cool down by running under cold water or submerging in ice water to further stop the peas from cooking. 
  • Sweat down finely chopped shallots and garlic with thyme leaves in a skillet or pan with some cooking oil until soft and translucent. Do not caramelise. Add the salt at this stage to help it cook without browning. Once cooked set aside to cool.
  • Chop the blanched peas roughly. You don't want any whole peas but you don't want it to be puree either. You can chop the peas by hand or pulse them in a food processor. 
  • Squeeze them in a clean kitchen towel or muslin cloth to get rid of the excess moisture. This will prevent the dip from being too wet.
  • Chop the parsley and mint finely.
  • Add all the ingredients together in a mixing bowl.
  • Mix well with a spatula or wooden spoon and taste for seasoning. 
  • Adjust the consistency if necessary by adding a bit of sour cream if it's too dry. If you didn't remove enough water from the peas you will need to add more peas that is very well squeezed out.
  • Plate up and finish with some small chunks of feta, small fresh mint tops, more olive oil and freshly cracked black pepper.

Notes

  1. Frozen peas work better than fresh peas in most cases as they are picked and frozen straight away preserving their freshness and sweetness. Use fresh peas only when they are young and in season. Tinned peas do not work in this recipe for the simple fact that they are not tasty and lost all their freshness.
  2. Use regular white onion if you can't find shallots. 
  3. You can use any other oil suitable for frying as long as it's neutral in taste and has a high smoke point. Sunflower, nut oils or olive oil all work.
  4. Add powdered sugar or your preferred sweetener to balance the taste. Not always necessary as it depends on the sweetness of the peas used.
  5. Creamy feta is simply a non-crumbly, plain and more traditional version of Greek feta. Easily found in most stores. If you only have crumbly feta then use that. 
  6. Make this recipe vegan by replacing the dairy with vegan alternatives. Easily found in most major stores or health food shops.
  7. This recipe can be used for more than just a dip. Serve as a side dish with grilled meats, fish and vegetables, or a topping for bruschetta.
  8. Store airtight in the fridge for 2 days. Can be frozen for longer storage.
 

Nutrition

Serving: 130g Calories: 197kcal Carbohydrates: 14g Protein: 5g Fat: 15g Saturated Fat: 4g Polyunsaturated Fat: 2g Monounsaturated Fat: 8g Trans Fat: 1g Cholesterol: 14mg Sodium: 497mg Potassium: 267mg Fiber: 4g Sugar: 3g Vitamin A: 7865IU Vitamin C: 13mg Calcium: 100mg Iron: 1mg
Keywords:feta, green peas, mint, pea dip, summer
Save RecipeSaved!
Did you make this?Tag @pantsdownapronson or hashtag #pantsdownapronson so I can see your hot skills!

More Easy Snack Recipes

  • Pastel de nata sprinkled with cinnamon.
    Pastéis De Nata - Authentic Portuguese Custard Tarts (Video)
  • Crispy smashed potatoes with sour cream on a white plate.
    Crispy Smashed Potatoes (Hyper Crispy)(Video)
  • Stack of crispy spring rolls with dipping sauce on a wooden board.
    Crispy Spring Rolls (Video)
  • Individual apple, meat and cabbage Russian piroshki on marble background.
    Traditional Russian Pirozhki Recipe (Hand pies) - Complete Guide And Video

Share this recipe!

Comments

No Comments

5 from 1 vote (1 rating without comment)

Leave a review or ask any question Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Charle Visser the chef.

Hey, I'm Charlé!

I'm a professional chef with over 20 years of experience, cooking in some of the best kitchens in the world for some of the most famous people on the planet.

Eating and cooking well contribute majorly to a happy life, and it doesn't have to be hard.

I'm going to teach you how to be a great cook and have a fantastic time.

The best thing?

It's free. Forever.

More about me

Latest recipes

  • Moroccan pastilla chicken pie on a white plate.
    Pastilla — Moroccan Chicken Pie (Video)
  • Sour cherry jam in a glass jar.
    Sour Cherry Jam Recipe (No Pectin)
  • Chicken biryani with herbs and crispy onions in a bowl.
    Chicken Biryani | Indian One-Pot Rice And Chicken (Video)
  • Syrniki cheese pancakes with cherry jam on a white plate.
    Russian Syrniki Recipe (Cottage Cheese Pancakes)
  • Cheese curds, farmer's cheese or tvorog in a brown bowl.
    Homemade Cottage Cheese — Tvorog(Farmer's cheese)
  • Chakalaka in a pan.
    South African Chakalaka - Traditional Spiced Relish (Video)

Most popular recipes

  • Moroccan lemon chicken in gravy with olives and bay leaves.
    Moroccan Lemon Chicken Tagine With Olives (Video)
  • Hainanese chicken and rice served on a white plate with all the classic condiments.
    The Ultimate Hainanese Chicken Rice Recipe (Video)
  • plated caesar salad on white plate
    Classic Caesar Salad With Whole Leaves
  • Perfectly cooked bavette steak
    Bavette Steak - What Is It And How To Cook It
  • flaxseed meal sourdough bread cut in half on striped kitchen towel
    Flaxseed Meal Sourdough Bread
  • oven roasted chicken breast with thyme butter
    Juicy Oven Baked Chicken Breast
  • butter chicken in a white bowl
    Authentic Indian Butter Chicken Recipe (Murgh Makhani)
  • crispy pork belly
    Pork Belly Braai | Slow-Roasted Over The Fire
  • stack of barley koji in raku ceramic bowl
    How To Make Koji (Video)
  • red lentil soup in white bowl
    Red Lentil Soup
Subscribe

My favorite recipes

  • Cherry tomato and mozzarella pasta in a white pasta bowl.
    Cherry Tomato And Fresh Mozzarella Pasta
  • hand holding strips of cured meat on a wooden board
    Ultimate South African Biltong Recipe (Video)
  • Cooked ribeye steak sliced on a white plate.
    Ultimate Guide For Cooking Beef Ribeye Steak At Home (Video)
  • mashed potatoes in a bowl
    Luxuriously Creamy Mashed Potatoes (Video)
  • chicken fried rice in a bowl
    Perfect Fried Rice
  • salsa verde
    Italian Salsa Verde — 5 Minute Green Sauce For Everything (Video)
  • Thai spiced beef koftas with sesame, spring onion, soy and lime
    Easy Thai Spiced Beef Koftas
  • Greek salad in white bowl.
    Authentic Greek Salad Recipe
  • semi dried tomatoes in a white container.
    Semi Dried Cherry Tomatoes
  • Beef adobo in white ceramic bowl.
    Beef Adobo | Famous Filipino Streetfood
youtube subscribe link

Footer

↑ back to top

Legal stuff

  • Privacy Policy
  • Disclaimer
  • Terms & Conditions
  • Accessibility Policy

Newsletter

  • Sign Up! for emails and updates

Contact

  • Contact

As an Amazon Associate, I earn from qualifying purchases at no extra cost to you.

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.