This vibrant Pea Dip with Sprouted Seeds and Feta is a fresh and zesty spread that’s perfect for toast or as a light snack. Sweet peas are mashed with creamy skyr or yogurt, bright lemon juice, and a hint of olive oil for a dip that’s both creamy and slightly chunky, with bursts of flavor from fresh mint and cilantro. Topped with tangy feta, crunchy sprouted seeds, and a sprinkle of chili flakes, each bite has a delightful mix of textures and flavors. High in plant-based protein and fiber, this dip supports kidney health and your gut microbiome.
Dr. Blake’s Top Tip: This is a higher protein alternative to avocado toast. Seeded whole grain bread is the perfect healthy bread choice, but a thick slice of Sourdough Bread works well for special occasions.
- Yield: 4 servings
Ingredients
12 oz frozen peas, chopped
1/2 cup fresh mint
1/4 cup fresh cilantro, chopped
3 tbsp lemon juice
2 tbsp skyr yogurt, greek yogurt or plain vegan yogurt
1 tbsp olive oil
Salt and pepper
1/2 cup feta cheese, diced
4 slices of seeded whole grain bread
1/2 cup sprouted seeds
A pinch of chili flakes
Instructions
- Cook the peas in boiling water per the package instructions. Once cooked, rinse them under cold water and place them in a bowl. Add the olive oil and lemon juice. Mash the mixture with a fork.
- Add the skyr yogurt, mint, cilantro, salt and pepper. Mix together. It’s ok if there are pieces of peas left, the texture does not have to be perfectly smooth.
- Toast a slice of bread. Add 3 tbsp of the peas dip and spread. Add a pinch of chili flakes, diced feta cheese and a handful of sprouted seeds.
Notes
Sodium comes from:
12 oz frozen peas, chopped (57mg)
1/2 cup feta cheese, diced (172mg)4 slices of seeded whole grain bread (204mg)
