Minty Spring Pea Dip | Nutrition Stripped
Eat Well Jun. 25. 2019

Minty Spring Pea Dip

Jun. 25. 2019
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method

In the mood for a seasonal snack that’s great any time? Try this Minty Spring Pea Dip.

If you’re looking for a quick, simple, delicious, and light dip to make on the weekends, this is a great one to add to your spring rotation. Peas, like many fruits and vegetables, are thriving in the spring and there’s so much to choose from this season.

We always make a point to plant as many herbs as we can throughout the year and love grabbing a little inspiration from the things that we harvest. That philosophy is where this fun recipe was born. We have a mini-garden with fresh mint and delicious spring peas in the garden, what more can you ask for!

This Minty Spring Pea Dip was born from having way too much mint than we knew what to do with! In addition, hummus can sometimes get a little boring for us so why not switch it up with a protein-rich pea dip as well? It’s no wonder so many plant-based protein powders are made with peas.

So the next time you’re at the farmers market or grocery store, try to pick up some spring vegetables that are in season in your area. Sidenote, if you don’t happen to have pea vines, don’t worry! Frozen peas work just as well and are just as good and will work the same!

Fresh Or Frozen?

Fresh peas might have a bit more nutrition to offer and a sweeter flavor, but frozen peas are super convenient and affordable. The additional ingredients you’ll need in this recipe are herbs, lemon, and a few things you probably already have in your kitchen.

When you’re purchasing frozen peas or any fruit or vegetable for that matter, always get the one that has the whole food as the single ingredient. For example, get the bag of frozen peas that lists only peas as the ingredient. You don’t need anything else!

Great on the go

This Minty Spring Pea Dip is actually a lot more versatile than you may think. It’s wonderful to store in the fridge and grab for a quick snack with some veggies or gluten-free crackers or served hot as a side dish for dinner or lunch.

Another way to use this Minty Spring Pea Dip is to spread it onto a sandwich for a bright lemony and minty flavor or add a few dollops to pasta or grains of your choice and toss with a little extra virgin olive oil. The pea dip will transform into a delicious sauce that can coat the pasta or grains of your choice.

However you choose to enjoy this recipe, we know you will love it just as much as we do!




Just 1 cup of peas contains about 4 grams of fiber, which is pretty good for just a side dish and in the grand scheme of your day, it’s about 8% of your daily needs of fiber (based on 35g / day which is “standard”, some folks need more, some need less).

Peas are loaded with vitamin K, B vitamins, minerals, and plant-based protein, so much quality protein that plant-based protein powder companies have more recently started incorporating peas into their powder mixes.

Most of the NS approved brands of plant-based protein powders incorporate pea protein mixed with others such as brown rice and hemp. Just 1 cup of peas yields a whopping 8g of protein, that’s awesome in my book especially for one of the most underused vegetable protein sources out there.


Studies have also shown that peppermint can help relieve digestive issues, such as an upset stomach, bloating, gas, and diarrhea. Mint has an array of antioxidants and phytonutrients that can help reduce oxidative stress and inflammation.

The Recipe

Serves 4-6



1 pound frozen peas

1/4 cup water

1 tablespoon olive oil

Juice from 1/2 a lemon

1/8 teaspoon sage

1 tablespoon chopped fresh mint

1 medium-sized shallot

salt and pepper to taste




Step 1

In a medium saucepan, add water, peas, and olive oil. Cook over medium-high heat, stirring frequently until peas have thawed and softened. About 8 minutes.

Step 2

Remove from heat and pour peas into a food processor or Vitamix blender and blend until the desired texture. Add lemon juice, sage, chopped mint and stir to incorporate. Salt and pepper to taste.

Top with minced shallots and drizzle with a little more olive oil. Serve with your favorite fresh vegetables.


Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a week in the fridge.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home!

Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

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