A simple 4 ingredient Paleo Pea Dip that comes together in minutes using frozen peas and fresh mint for brightness! It’s Vegan, Whole30, SCD legal, Grain/Gluten Free and Dairy Free.
This dip contains just 4 ingredients, all of which you will likely already have in your kitchen. There is absolutely no cooking required, all you need is a blender and 5 minutes to prepare. With a base of peas, rather then beans, nuts or cream like other dips, this recipe is very low in calories but rich in minerals including manganese and vitamin K.
I am generally not a fan of frozen peas and used to hate eating them as a side dish, but when blended into a puree the flavour is rich and delicious. I only used garlic and good quality extra virgin olive oil to let the flavour of the peas really shine through, but you can add in a small amount of chopped fresh mint for an added kick of freshness. I used frozen peas but if your garden is bursting with fresh peas you can quickly cook them until tender and blend them instead.
I love eating this Paleo Pea Dip with carrots and thin slices of radishes, but it would also be great with crackers or even served on chicken or fish, it’s incredibly versatile.
Here are a few other dip recipes that you will enjoy…
- Butternut Squash Dip
- Dairy Free Tzatziki
- Beet & Walnut Dip
- Roasted Carrot Dip
- Baba Ganoush
- Roasted Zucchini Hummus
- Curried Cauliflower Dip
If you make this recipe let me know in the comment section below, I would love to hear what you think or take a photo and tag me (@everylastbite_) on Instagram, I love seeing your photos!
4-Ingredient Pea Dip
Ingredients
- 2 cups frozen peas
- 2 cloves garlic
- 3 tbsp extra virgin olive oil
- 1/4 tsp salt
- 1/2 tbsp chopped fresh mint optional
Instructions
- Place the frozen peas in a colander and run under water until they are thawed or alternatively just leave out for 10 to 15 minutes and room temperature.
- In a blender combine the garlic gloves, peas, olive oil and salt. Blend until smooth. If using mint toss into the blender as well.
- Transfer to a bowl and serve.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried This Recipe?
Leave a comment below and let us know how it was!
This is a good recipe. I will have better ingredients in the future, like fresh mint and frozen green peas.
Really nice, would recommend, however do not add extra garlic, it is already really strong
rules-peas
Just wanted you to know, the tag is okay! Peas are whole 30 compliant. The guidelines were updated.
If using fresh peas, should I boiled them first?
Hey Nevermind, I missed the paragraph where you said to blanch them. It turned out perfect. Thank you.
My favourite dip! Everyone always asks for the recipe when i make it, staple in our house and so quick and easy to make.
So happy to hear that!
Very good! I used up the last mint of the season.
So happy that you enjoyed it!
It looks delicious, but you should remove the Whole 30 tag…peas are not compliant. 🙁
Thank you for pointing that out Amanda! I’ve updated the tag 🙂
10+ stars. I just completed a test batch hoping I could take to a St Patrick’s Day party. A winner! I used defrosted frozen organic peas (fresh not available), I sub one of the tbs of olive oil with lemon juice (mainly for flavor) and doubled the garlic and mint. I threw it all in my chopper and in minutes done. My husband who doesn’t even like peas couldn’t keep his hands out of it. A very subtle flavor, lovely look, served topped on crostini. I am also considering stuffing into cherry tomatoes.