Crushed Peas with Feta and Scallions

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

Suggestions


Welcome to a delightful culinary experience with our Crushed Peas with Feta and Scallions! This vibrant dish is not only a feast for the eyes but also a healthy choice for any meal of the day. With a health score of 60, it’s gluten-free and packed with nutrients, making it a perfect addition to your lunch or dinner table.

Imagine the sweet, fresh taste of peas, whether you choose to use them fresh from the pod or opt for organic frozen varieties. The combination of creamy sheep's-milk feta and tangy Greek yogurt creates a luscious texture that beautifully complements the vibrant green peas. The addition of minced garlic and a splash of lemon juice elevates the flavors, while the shredded mint leaves add a refreshing twist that will awaken your taste buds.

This dish is not just about taste; it’s also about simplicity and ease. Ready in just 45 minutes, it serves four and is perfect for sharing with family or friends. Pair it with warm, grilled pita bread for a satisfying meal that’s both hearty and healthy. Whether you’re looking for a main course or a side dish, Crushed Peas with Feta and Scallions is sure to impress and nourish. Dive into this delicious recipe and enjoy a burst of flavor in every bite!

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