Five-Minute Pea Puree

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Who doesn’t have a bag of frozen peas in their freezer? Whether you need to ice a sore neck or make a shepherd’s pie, frozen peas have their purpose. Green peas have an impressive nutritional profile and their calorie content is fairly low. About 70% of those calories come from complex carbohydrates, while the rest come from protein and healthy fats. Plus, peas contain nearly every vitamin and mineral you need. In fact, a half-cup serving of peas contains:

  • Calories: 62
  • Carbohydrates: 11 grams (g)
  • Protein: 4 g
  • Fiber: 4 g
  • Vitamin A: 34% of the recommended daily intake (RDI)
  • Vitamin K: 24% of the RDI
  • Folate: 12% of the RDI
  • Manganese: 11% of the RDI
  • Thiamine: 15% of the RDI
  • Vitamin C: 13% of the RDI
  • Iron: 7% of the RDI
  • Phosphorus: 6% of the RDI

The great thing about this pea puree is its versatility. Use it as a dip with raw vegetables or spread it on a crisp crostini. Making a meal? Use this pea puree as a hummus substitute for your pita pocket. If you want to get really fancy, consider spreading it on the bottom of your plate and topping it with sautéed portobello mushrooms and their cooking juices. You can even use this as food for babies just starting on solid foods! You really want to know the best part? Simply defrost the peas, blend the ingredients together, and then enjoy.

Five-Minute Pea Puree
  • Prep Time:5m
  • Total Time:5m


  • 1 lb frozen peas, thawed
  • 1 clove garlic, peeled and smashed
  • juice and zest of 1 lemon
  • 1/2 tsp. sea salt
  • fresh cracked black pepper, to taste
  • 1/4 c mint
  • 1/4 c extra-virgin olive oil


  1. Allow the peas to thaw before you get ready to blend all of the ingredients together.
  2. Add all of the ingredients, except the olive oil, to a food processor and blend for about 30 seconds. Stop blending and scrape down the sides if necessary.
  3. While blending, drizzle the olive oil into the processor until you achieve a smooth consistency.
  4. Use a spatula to transfer the puree to a serving bowl or plate. Drizzle a little more olive oil on top for serving and garnish with optional peas, freshly cracked pepper, or chopped parsley.
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