Spring Pea Dip with Walnuts and Mint

Spring Pea Dip

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Makes 6 servings

3 cups low-sodium vegetable stock

1/3 cup walnuts

1 tablespoon chopped fresh mint

1 clove garlic

1/4 teaspoon salt

Whole wheat pita chips, for dipping

2 cups fresh or frozen peas

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.


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.

Reserve 1/4 cup of the stock, then drain the peas. Rinse under cold water until the peas are cool to the touch.

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.

Per Serving:

Calories: 89

Carbohydrates: 9 g

Fat: 5 g

Protein: 4 g

Fiber: 3 g

Active Time: 5 minutes

Total Time: 5 minutes