Pea-mint-chilli dip

A quick guacamole-style puree that’s ready in minutes and is perfect for snacks or lunchboxes. This vibrant dip combines fresh peas, refreshing mint leaves and a pinch of chili for a flavor explosion. It’s incredibly quick and easy to make, making it ideal for impromptu get-togethers or as a delicious treat for yourself. The creamy texture combined with the spiciness of chili makes this dip truly addictive. Serve with crunchy vegetables or tortilla chips, or use as a spread in sandwiches for a delicious and healthy snack. You won’t be able to resist this fantastic dip!


  • 400g frozen peas, thawed
  • 100g fat-free natural yogurt
  • Juice 1 lemon
  • 1 tsp ground cumin
  • small handful of mint leaves
  • 1 small red chili pepper, chopped
  • 4 whole wheat pita breads
  • 500 g carrots, cut into sticks

Preparation steps

  1. Mix the peas, yogurt, lemon juice, cumin, mint and chili in a food processor to the desired consistency.
  2. Divide into plastic cups to pack in lunch boxes or place in a serving bowl.
  3. Lightly toast the pittas.
  4. Cut the pittas into wedges.
  5. Serve the pittas with dip and carrots.

Nutritional Information

278 3g 1g 47g 16g 12g 15g 0.8g

Equipment and tools

To prepare this recipe you will need the following equipment and tools:

  • dulcimer
  • Knife
  • Blender or food processor
  • spatula
  • Bowl
  • platter

Allergen information

This pea, mint, and chili dip recipe contains the following allergens:

  • Dairy products (fat-free natural yogurt)

Please ensure that you or your guests do not have any allergies or dietary restrictions related to these ingredients.

Storage and leftovers

If you have leftovers, you can store them as follows:

  1. Transfer the dip to an airtight container.
  2. Store the dip in the refrigerator for up to 3 days.
  3. Before serving leftovers, stir the dip well and check for freshness.

Enjoy the dip within the recommended storage time to ensure the best taste and quality.

Health Benefits of Pea, Mint and Chili Dip

Pea Mint Chili Dip is not only a delicious and refreshing addition to your meal but also comes with several health benefits. This dip is made from a combination of healthy ingredients that provide important nutrients and contribute to overall well-being.

1. Nutrient-rich peas

The main ingredient of this dip is 400g of frozen peas. Peas are packed with essential vitamins and minerals such as vitamin K, vitamin C, manganese and folic acid. These nutrients contribute to healthy bones, support the immune system, promote collagen production and support energy production.

2. Low-fat yogurt

The addition of 100 g of fat-free natural yogurt gives the dip a creamy consistency. Yogurt is a good source of protein, calcium and probiotics. Protein is essential for muscle repair and growth, while calcium supports strong bones. Probiotics, also called “good bacteria,” contribute to a healthy gut and promote digestion.

3. Tangy lemon juice

The juice of a lemon gives the dip a tangy and refreshing taste. Lemons are rich in vitamin C, which is known for its antioxidant properties. Antioxidants protect the body from free radicals, reduce the risk of chronic diseases and support a healthy immune system.

4. Mint leaves

A small handful of mint leaves not only provides a boost of freshness, but also provides additional health benefits. Mint is known for its calming properties and can aid digestion. It is also a good source of antioxidants, vitamin A and vitamin C.

5. Hot red chili

The small red chili pepper, chopped and added to the dip, adds a touch of heat. Chili peppers contain capsaicin, which is responsible for their spiciness. Capsaicin has been studied for its potential health benefits, including pain relief, improved metabolism and reduced appetite.

6. Whole wheat pitta bread

This dip goes perfectly with 4 whole grain pita breads. Whole wheat bread is a healthier alternative to refined white bread because it contains more fiber, vitamins and minerals. Fiber is important for digestion and can help regulate blood sugar levels and support a healthy weight.

7. Nutrient-rich carrots

The dip is often served with a side dish of 500g carrot sticks. Carrots are rich in beta-carotene, a precursor to vitamin A, which promotes good vision. They are also an excellent source of fiber, potassium and antioxidants, contributing to heart health and reducing the risk of chronic diseases.

Overall, the pea, mint and chili dip not only pampers your taste buds, but also offers a number of health benefits. From essential vitamins and minerals to antioxidant properties, this dip is a nutritious and flavorful addition to your diet.

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