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Easy healthy Creamy white pea dip with mint recipe

Easy Creamy White Dip with Peas and Fresh Mint – this easy 5-minute pea and mint dip is so quick and simple to make, but it’s not your usual pea and mint dip. This is my take on my grandma’s famous pea yogurt dip featuring 4 easy ingredients; peas, thick creamy yogurt, fresh mint leaves, and garlic. It’s a cooling, deliciously creamy yogurt pea dip combo that’s amazing as a dip with tacos, nachos, or your favorite veggies, but it’s also equally delicious as a side of sauce or a sandwich spread. 

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It’s fresh, creamy, rich, flavorful, and amazing to enjoy with veggies, fries, or as a topping for pitas and vegetarian kebabs. 

Most of us have a pack of frozen peas in the freezer and we often grab them for an easy stew filling and soup addition. But frozen peas are also amazing in this easy pea dip. Just grab them directly from the freezer and leave them on the counter while you make the yogurt dressing. Once the yogurt is ready in under 2 minutes the peas are ready to stir in. The frozen peas will make the cool creamy yogurt deliciously thick and extra chilled. Great for warm summers as a creamy refreshing dip or a delicious side of sauce. Next time you’re looking for a tasty white healthy dip that everyone will adore, including your non-vegan friends and family, try serving this deliciously creamy dip that’s also a great side dish for an easy weeknight dinner. 

In this easy vegan yogurt pea dip side dish recipe article we’re covering

Why you’re going to adore this easy vegan white yogurt garlic and pea dip

  • Easy recipe that’s quick to make – if you have 5 minutes you have time to make this simple just-mix-together sauce
  • A healthy, low-calorie dip that’s Mediterranean diet friendly 
  • Creamy sauce that’s ultra delicious, and fresh 
  • Great white garlic and pea sauce that goes well with everything 
  • Vegan and gluten-free 
  • Amazing dip for parties, potluck, and summer meals
  • A crowd-pleaser dip that’s great served with veggies, carrot sticks, or pita chips
  • Perfect appetizer recipe 
  • Great vegan white dip for summer parties, because every party is better when you serve yummy dips

Tips and tricks for making the best creamy white pea and yogurt dip

Yogurt – to make the best luxurious thick white garlic yogurt dip, you want to use a thick unsweetened yogurt like soy yogurt or a Greek yogurt type. For more sweetness and extra depth of flavor you can use a thick coconut yogurt. It makes the dip fresh, thick and gives the creamy desired consistency. 

Frozen peas – For extra cold chilled pea and mint yogurt dip try using frozen peas. They keep the dip cold and fresh for longer on warm summer nights.

Variations – Add extra fresh herbs like chives, dried dill, parsley, fresh basil, or cilantro to make this dip more flavorful.

  • Give the dip extra heat by adding finely chopped jalapeños or red pepper flakes to the dip.
  • Add a Mediterranean flavor twist by mixing in chopped sun-dried tomatoes and a little lemon zest.
  • Give the garlic sauce an extra bite by mixing in a diced red onion.

Serving – Dip in fresh veggies such as carrots, cucumbers, and celery, or get more crunch in by dipping it with tacos or pita chips. Or for a simple and so tasty salad topping, just drizzle this dip as a dressing. You can also top them over my roasted Brussels sprouts or serve them with my favorite sesame maple roasted potatoes. 

Storing white garlic dip – store chilled in a clean sealed jar or container in the refrigerator for up to 3 days. Top tip: if you’re using frozen peas make the dip right before serving for the most delicious sauce. It’s simple and easy as it only takes less than 5 minutes to make. If you want to make the dip in advance I prefer using fresh peas as they keep better and make a delicious creamy fresh dip that keeps well and just gets better and better with each hour.

Ingredients for making creamy pea and mint dip

Peas – the star of the white dip

– use fresh or frozen peas to make this tasty dairy-free yogurt pea dip. Using fresh peas will make the dip crunchy, crisp, and fresh whereas using frozen peas will make the dip extra rich, thick, and chilled. Both options make a delicious tasty mint and pea dip.

Yogurt – What kind of yogurt should you use?

It all depends on your preference. I like to use my homemade vegan yoghurt because of the high protein and rich creamy texture. But if you prefer an easy non-homemade option you can always use a thick vegan yoghurt like unsweetened soy yogurt or even unsweetened coconut yogurt. Coconut yogurt also has the benefit of healthy fatty acids and makes this pea dip taste fresh and sweet. I recommend you use your favorite yoghurt for this easy pea and mint sauce. If you’re not looking for a vegan option, a thick unsweetened regular yogurt such as Greek yogurt will also work well.

Fresh mint

– I like to use finely chopped fresh Israeli mint because it’s fresh and full of fragrant aroma. Any type of fresh mint leaves will work, so just use whatever type of mint you can get. If you don’t have mint leaves available, you can substitute them with cilantro,  basil, or even lots of parsley.

Garlic

– this easy pea dip needs lots of garlic. Garlic and peas are a match made in heaven. Grab a garlic clove and finely chop or mince your garlic to make the garlic taste infused with the yogurt. If you don’t have fresh garlic in the kitchen you can substitute it with 1 teaspoon of garlic powder.

Lemon Juice

– lemon juice adds more freshness and just a little bit of bite to the yogurt dressing. If you don’t have lemon juice in the kitchen you can substitute it with lime juice or a little vinegar. Or you can leave it out altogether if the dip is already fresh and just how you like it. Depending on the fresh tanginess of the yogurt you may not need any lemon juice.

Seasoning

– we’re working with the simplest of seasoning to bring out the natural flavors of the dip. For this easy dressing, we’re using a pinch of salt and black pepper just like my grandmother made it. If you want to experiment you can always add extra spices and seasoning.

How to make the best creamy vegan yogurt and pea sauce – just like my grandma made it 

If you’re using frozen peas, grab them from the freezer and set the pack on the kitchen counter while you make the yogurt dressing. Chop all the mint leaves.

Now, in a mixing bowl add the yogurt, salt, pepper, and freshly chopped mint leaves. Mix to combine. Transfer peas to the bowl and mix to combine. Taste test. If the dressing needs a little freshness add the lemon juice and mix (depending on the type of yogurt you use the dressing may not need the lemon juice to freshen it up).

Taste test and add more salt and pepper if needed. Serve with a drizzle of fresh olive oil on top and a garnish of extra mint leaves.

What to serve with pea and mint yogurt dip

Pea and mint dip is great with everything. My grandmother would traditionally make this dip with a regular thick unsweetened yogurt and serve it with roast lamb. But it’s just as delicious served with vegetables, as a sandwich spread, or serve as a dip with French fries or fresh vegetables, serve as a sauce with roasted veggies, or use as a delicious sandwich spread. Here are some of my favorite dishes to serve with white garlic pea sauce on the side:

Vegan brisket – my grandmother’s tasty pea and mint sauce was traditionally served with roasted lamb…but serving the sauce with my vegan brisket has become everyone’s favorite meal. The garlic yogurt sauce pairs deliciously with the savory vegan brisket. It’s so good. (For a vegan Gluten-free brisket you can try my GF vegan brisket recipe).

Vegan nuggets – the creamy garlicky sauce was made for dipping my crispy vegan nuggets into.

Sesame roasted potatoes – these sesame roasted potatoes are AMAZING with a side of garlicky pea dip. Yum!

Portobello mushroom steaks – portobello mushrooms and garlic sauce is a match made in heaven.

Couscous salad with roasted carrots and Dukkah – serve this tasty couscous with a dollop of yogurt pea dip. It’s a flavor match made for each other.

Meatless meatballs – my delicious meatless meatballs are perfect for dipping into vegan white garlic dip. 

Frequently asked questions about easy healthy creamy white pea dip with mint recipe

How many calories are in pea and mint dip?

There are just around 155 calories per serving in this easy vegan pea and mint dip. 

What yogurt can I use to make vegan yogurt dip?

Any neutral-flavored thick and creamy non-dairy yogurt will work. I prefer using unsweetened soy yogurt, or my homemade vegan yogurt. You can easily use your favorite type of dairy-free yogurt. The thicker the yogurt is the better the dip tends to become. 

How to store easy yogurt dip?

This easy vegan yogurt and pea sauce is best when eaten freshly made, but you can store it in a clean sealed container in the refrigerator for 1-2 days. Just stir the dip before serving

Can yoghurt pea and mint dip be frozen?

No. The dip tends to split and the sauce will usually break apart when frozen and defrosted.

I don’t have lemon juice. Can I substitute it with something else?

Yes. You can use lime juice or vinegar such as white wine vinegar or apple cider vinegar instead of lemon juice.

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Are you looking for more tasty easy vegan dip recipes? Then you might like these tasty vegan dips and sauce recipes. Use them as a delicious dip with tacos, nachos, or fresh veggies, or serve them as a tasty side of sauce. They’re all so good.

5 best easy vegan dip recipes 

Easy healthy Creamy white pea dip with mint recipe

Easy Creamy White Dip with Peas and Fresh Mint – this easy 5-minute pea and mint dip is so quick and simple to make, but it’s not your usual pea and mint dip. This is my take on my grandma’s famous pea yogurt dip featuring 4 easy ingredients; peas, thick creamy yogurt, fresh mint leaves, and garlic. It’s a cooling, deliciously creamy yogurt pea dip combo that’s amazing as a dip with tacos, nachos, or your favorite veggies, but it’s also equally delicious as a side of sauce or a sandwich spread. 
It’s fresh, creamy, rich, flavorful, and amazing to enjoy with veggies, fries, or as a topping for pitas and vegetarian kebabs. 
Course Dip, sauce
Cuisine American
Keyword Dip, Gluten-free
Prep Time 10 minutes
Servings 4 people
Calories 150kcal
Author Simone – Munchyesta.com

Ingredients

  • 1 cup (160g) Peas fresh or frozen
  • 1 cup (245g) Yogurt  unsweetened yogurt of your choice, plant based or regular
  • 3 cloves Garlic minced or finely chopped
  • 15-20 Fresh Mint Leaves chopped 
  • ½ tsp Salt
  • ¼ tsp Ground Black Pepper
  • Juice from ½ Lemon

Instructions

  • How to make the best creamy vegan yogurt and pea sauce – just like my grandma made it 
    If you’re using frozen peas, grab them from the freezer and set the pack on the kitchen counter while you make the yogurt dressing. Chop all the mint leaves.
  • Now, in a mixing bowl add the yogurt, salt, pepper, and freshly chopped mint leaves. Mix to combine. Pour in the peas and mix to combine. Taste test. If the dressing needs a little freshness add the lemon juice and mix (depending on the type of yogurt you use the dressing may not need the lemon juice to freshen it up).
  • Taste test and add more salt and pepper if needed. Serve with a drizzle of fresh olive oil on top and a garnish of extra mint leaves.

Notes

This easy vegan yogurt and pea sauce is best when eaten freshly made, but you can store it in a clean sealed container in the refrigerator for 1-2 days. Just stir the dip before serving.

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