Crushed Peas with Feta and Scallions

Gluten Free
Very Healthy
Health score
60%
Crushed Peas with Feta and Scallions
45 min.
4
459kcal

Suggestions


Imagine a vibrant dish that bursts with flavor and freshness, perfect for a light yet fulfilling meal! Crushed Peas with Feta and Scallions is not just visually appealing but also packed with health benefits, making it an excellent choice for a gluten-free diet. The bright green peas, whether fresh or frozen, create a delightful texture that pairs beautifully with creamy sheep's-milk feta and tangy Greek yogurt.

This dish embodies the essence of spring with the addition of mint leaves and lemon juice, lifting the flavors to new heights. The scallions add a mild onion-like sharpness that complements the sweet peas, turning a simple combination into a gourmet experience suitable for any lunch or dinner table.

With a preparation time of just 45 minutes, this recipe is ideal for both casual weeknight dinners and more sophisticated gatherings. Each bite delivers a harmonious blend of protein, healthy fats, and essential nutrients, providing a nutritious balance to your meal. Serve it alongside warm, grilled pita bread for a satisfying and enjoyable dining experience.

Whether you’re an experienced cook or just starting your culinary journey, Crushed Peas with Feta and Scallions promises to impress with its simplicity and deliciousness. Enjoy the medley of flavors while reveling in the knowledge that you’re treating your body right!

Ingredients

  • servings salt and pepper black
  •  garlic clove with a little coarse salt minced peeled
  •  juice of lemon 
  • large handful mint leaves shredded
  • tablespoons olive oil fruity
  • 2.3 pounds peas 
  • bunch spring onion trimmed finely sliced
  • 0.5 pound optional - few of cheese - we use sheep's milk drained
  • 0.5 pound greek yogurt greek-style

Equipment

  • bowl
  • potato masher

Directions

  1. If using fresh peas, shell them and cook briefly in boiling water until al dente, then drain well and place in a large bowl.
  2. Sprinkle with 2 tablespoons olive oil and crush them coarsely with a potato masher.
  3. If you are using frozen peas, blanch them briefly, drain exceptionally well, and crush before adding the oil, pouring off any more excess water at this stage; add the oil bit by bit and less liberally.
  4. Mash the feta and yogurt together in a shallow bowl. While the peas are still hot, add the feta and toss to combine. This is all about texture, not smoothness, as for a dip.
  5. Add the minced garlic.
  6. Now add the scallions and 2 tablespoons shredded mint. Stir in the juice of half a lemon to start with. Season with pepper and a little salt, if you think it is needed; feta is pretty salty. Taste and adjust the seasoning, adding more lemon juice, mint, or olive oil if you like.
  7. Serve in a shallow dish with a mound of warm, grilled pita bread.
  8. From Supper for a Song by Tamasin Day-Lewis. Text © 2009 Tamasin Day-Lewis; photography © 2009 James Merrell. Published by Rizzoli International Publications, Inc.

Nutrition Facts

Calories459kcal
Protein24.02%
Fat39.57%
Carbs36.41%

Properties

Glycemic Index
33.33
Glycemic Load
10.6
Inflammation Score
-9
Nutrition Score
37.453477890595%

Flavonoids

Catechin
0.03mg
Epicatechin
0.03mg
Eriodictyol
0.68mg
Hesperetin
1.19mg
Naringenin
0.1mg
Apigenin
0.06mg
Luteolin
0.14mg
Kaempferol
0.08mg
Myricetin
0.01mg
Quercetin
0.68mg

Nutrients percent of daily need

Calories:458.77kcal
22.94%
Fat:20.46g
31.48%
Saturated Fat:8.76g
54.73%
Carbohydrates:42.36g
14.12%
Net Carbohydrates:27.54g
10.02%
Sugar:16.66g
18.51%
Cholesterol:53.3mg
17.77%
Sodium:874.94mg
38.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.94g
55.88%
Vitamin C:106.64mg
129.26%
Vitamin K:80.94µg
77.09%
Fiber:14.82g
59.27%
Vitamin B2:0.98mg
57.89%
Manganese:1.1mg
55.12%
Phosphorus:548.44mg
54.84%
Vitamin B1:0.79mg
52.39%
Folate:194.46µg
48.61%
Vitamin A:2296.22IU
45.92%
Calcium:415mg
41.5%
Vitamin B6:0.73mg
36.28%
Zinc:5.14mg
34.3%
Vitamin B3:6.07mg
30.37%
Selenium:18.86µg
26.94%
Magnesium:103.85mg
25.96%
Copper:0.49mg
24.44%
Iron:4.36mg
24.21%
Vitamin B12:1.36µg
22.59%
Potassium:770.75mg
22.02%
Vitamin B5:1.02mg
10.23%
Vitamin E:1.49mg
9.95%
Vitamin D:0.23µg
1.51%
Source:Epicurious