Crushed Peas with Feta and Scallions

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

Suggestions


If you're seeking a vibrant and healthy dish that bursts with flavor, look no further than our Crushed Peas with Feta and Scallions. This delightful recipe is not only gluten-free but also a powerhouse of nutrition, scoring a health score of 60. Perfect for a light lunch or a refreshing dinner, it brings together the sweet freshness of peas, the creamy tang of sheep's-milk feta, and the aromatic notes of fresh mint and scallions.

In just 45 minutes, you'll create a dish that's both satisfying and guilt-free, offering only 459 calories per serving. The combination of protein from the feta and yogurt, healthy fats from the olive oil, and an abundance of vitamins and minerals from the peas makes this a truly nourishing option for those busy days.

This recipe stands out with its rustic texture, inviting you to enjoy each bite. With a simple yet effective preparation method, you can crush fresh or frozen peas to create a delightful base, enhanced by the zesty lemon juice and fragrant herbs. Serve it warm with grilled pita bread, and watch it become a favorite at your table. Whether you're hosting a dinner party or enjoying a quiet meal at home, this dish is sure to impress everyone with its colorful presentation and delectable taste.

Ingredients

  • servings coarse 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 in the pod 
  • bunch scallions trimmed finely sliced
  • 0.5 pound sheep's-milk feta drained
  • 0.5 pound 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