In our latest issue:

 10-minute recipes, tech toys for mom & dad, and a sugar detox plan.  See more >
KIWI magazine

Frozen peas are easy to find year-round, but fresh varieties—whether shelled or still in their pods—are only available for a short time during late spring. Fresh or frozen, peas are a good, sweeter-tasting alternative for kids who aren’t fans of beans: Both foods are part of the legume family and are rich in protein and fiber. When scooped onto whole wheat pita chips, this vibrant, creamy dip makes a tasty snack or appetizer—but can also be used as a springtime ravioli filling or vegetarian sandwich spread.

Active time: 5 minutes

Total time: 5 minutes


  • 3 cups low-sodium vegetable stock
  • 2 cups fresh or frozen peas
  • 1/3 cup walnuts
  • 1 tablespoon chopped fresh mint
  • 1 clove garlic
  • 1/4 teaspoon salt
  • Whole wheat pita chips, for dipping


  1. Bring the vegetable stock to a simmer in a medium saucepot. Add the peas and cook 30 seconds to 1 minute, or until bright green and just tender.
  2. Reserve 1/4 cup of the stock, then drain the peas. Rinse under cold water until the peas are cool to the touch.
  3. Add the peas, walnuts, mint, garlic, and salt to a food processor and process until a thick paste forms. Add the reserved stock, 1 tablespoon at a time, until the dip reaches your desired consistency. Transfer the dip to a bowl and serve with pita chips.
Serves 6

Per serving: calories 89, fat 5 g, protein 4 g, carbohydrates 9 g, dietary fiber 3 g

Reprinted from KIWI Magazine

© 2017 May Media Group, LLC. All rights reserved. Terms of Use | Privacy Policy