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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

  1. 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.
  2. 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.
  3. 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)

 

Find it online: https://www.thecookingdoc.co/recipes/pea-dip-with-sprouted-seeds-and-feta/