Easy Pea and Mint Dip

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This Easy Pea and Mint Dip not only tastes great, but it also looks fantastic. For entertaining or casual snacks at home, dips are always popular. This one has a light, fresh flavour and is quickly and easily made.

I make this dip in minutes using frozen peas. Most of us have a packet of peas in our freezer. The frozen pea is a humble vegetable, frequently taken for granted. When time is short we often turn to frozen peas for an easy, green side dish. However, there are many other ways in which to enjoy them and I always ensure that I have a packet in my freezer.

Without doubt, peas which have been freshly picked and cooked are a real treat. However, they’re just not practical for weeknight meals. Further, unless you grow them yourself, it is impossible to know how old they are. The problem with fresh peas is that the moment they’re picked their natural sugars begin converting to starches. This means that to enjoy the natural sweetness of the pea you really need to pick them and immediately cook them.

On the other hand, frozen peas are reliably sweet and tender.

I use these ingredients in my Easy Pea and Mint Dip:

Frozen peas:

The frozen pea is a quick, easy vegetable and is in no way inferior to its fresh counterpart; in fact, in many ways, it is superior. The frozen pea has been flash frozen almost immediately after picking. This ensures that nutrients are preserved and the peas retain their natural sweetness. Frozen peas work perfectly in my Easy Pea and Mint Dip.

Green peas are a great addition to your meals. They contain a number of health benefitting phytonutrients and antioxidants along with anti-inflammatory benefits. They are a good source of omega-3 fatty acids Vitamins A, B1, C, K, folate, protein and fibre.


Garlic is a plant in the Allium family. It is closely related to onions, shallots, spring onions/scallions, chives and leeks.

Whilst it is a popular ingredient in cooking, historically, its main use was for health and medicinal purposes. Many ancient cultures prescribed garlic for medicinal purposes. In fact, Hippocrates, who is also known as “The Father of Medicine”, prescribed garlic for a range of health conditions.

Garlic is still praised for its health benefits today. It contains a number of nutrients including Vitamin C, a number of B group vitamins, along with manganese and selenium.

Garlic contains a sulphur compound, allicin. Cutting or crushing a clove of garlic will release allicin. It is this compound which gives garlic its pungent aroma and taste. Garlic is thought to boost immunity, improve cardiovascular health and have anti-inflammatory properties. For these reasons, garlic is a healthy addition to our diet.

When buying garlic, choose bulbs which are firm and not beginning to sprout. To prevent garlic sprouting, store it at room temperature in an open container in a cool, dark place.

Extra virgin olive oil:

Extra virgin olive oil is the highest quality olive oil available and is recognised as one of the healthiest. It is simply the juice of fresh olives. A natural extraction process, whereby the olives are crushed to release the oil, ensures that it retains the antioxidants and nutrients of the olive fruit. It is a heart-healthy fat and a staple ingredient of the Mediterranean diet.

Extra virgin olive oil contains more health-benefiting properties than any other grade of olive oil and is a worthy addition to our diet.


Lemon juice is one of my favourite flavour boosters. If a dish tastes a little dull or flat, the addition of some freshly squeezed lemon juice will often boost the flavour. To retain the fresh flavour, it is best to add the lemon juice at the last moment. Aside from adding a boost of acidity the lemon juice often means that the dish will require less salt.

To me, one of the great cooking secrets is the addition of lemon zest. It is so versatile; some of the many ways in which to use it include marinades, pasta, salads, in cakes or to add a bright note to risotto. Further, it is an essential ingredient in many desserts.

When selecting lemons, I look for those that are bright yellow, firm to the touch and heavy for their size.  The best way to store them is in your refrigerator crisper drawer. However, chilling makes it more difficult to extract the juice.  To get the maximum juice you can warm the lemon in a microwave for a few seconds or roll the lemon back and forth with the palm of your hand across your kitchen bench.

Lemons contain a high amount of Vitamin C along with generous amounts of antioxidants, believed to have anti-inflammatory properties and help boost immunity.

Lemon adds a lovely flavour boost to my Easy Pea and Mint Dip.


Tahini is a thick paste which is made from roasted, ground sesame seeds. It has been used in Eastern cuisines for thousands of years. It has a delicate sesame flavour with a consistency which is similar to peanut butter. You will most likely be familiar with its use in a number of dip recipes.

However, there are many other ways in which to use it. It is often the base for a number of Middle Eastern sauces, is delicious as a nutritious spread in sandwiches in lieu of butter, lovely when included in a salad dressing or an ingredient in a number of baking recipes.

Tahini is nutrient dense. It is protein rich, contains generous quantities of B group vitamins, Vitamin E and is a good source of omega-3 fatty acids, magnesium and health-benefiting antioxidants. The fats found in tahini are good fats, believed to be beneficial to the heart and overall health.

Look for tahini made from 100% sesame seeds; avoid those that have oil added.


Mint is a popular herb and a favourite ingredient of mine. Bursting with flavour and fragrance, mint is a great flavour booster. It adds bright, fresh notes to both sweet and savoury dishes.

Mint has been used medicinally since ancient times. It was and still is, often used to treat gastrointestinal issues.

Mint contains anti-oxidant and anti-inflammatory compounds along with Vitamins A and C together with manganese.

It is an easy herb to grow.  However, it is best not planted directly into the garden. It is extremely invasive and will put down roots, sending new shoots in all directions.

Pea and Mint are a classic combination, and work well together in my Easy Pea and Mint Dip.

More suggestions for these ingredients:

You will find that I use a number of these ingredients throughout my blog.

Peas and mint are a classic combination; I have used them in my Potato Salad with Peas and Mint and Pea and Mint Fritters.

Easy Pea and Mint Dip. A recipe by It's Not Complicated Recipes.
Easy Pea and Mint Dip

Frozen peas also feature in these recipes from some of my favourite food bloggers:

I have used tahini in my Roasted Carrot Hummus, Easy Hummus and The Best Baba Ganoush.

Lemon zest or juice will feature often in recipes. For instance, there is my delicious Belgian Lemon Tea Cake or Gluten Free Lemon Madeleines.

This is how I make the Easy Pea and Mint Dip:

This dip is quickly and easily made. I add all the ingredients to the bowl of a food processor and blend them together. It’s as simple as that. You are able to choose whether you would like the dip smooth and creamy or left slightly chunky.

Easy Pea and Mint Dip. A recipe by It's Not Complicated Recipes.
Easy Pea and Mint Dip

When it comes to serving:

I turn the dip into a serving bowl, garnish with a few thin slices of lemon and a sprig or two of mint. I serve it with crudites and crackers. A drizzle of extra virgin olive oil is the finishing touch. Alternatively, use it as a sandwich spread with slices of tomato or cold roast lamb. Further, I make delicious crostini by spreading the dip onto toasted bread and topping with crumbled feta.

Do let me know if you try this delicious dip!
Alex xx

Easy Pea and Mint Dip. A recipe by It's Not Complicated Recipes.
Easy Pea and Mint Dip
Easy Pea and Mint Dip. A recipe by It's Not Complicated Recipes.
5 from 33 votes

Easy Pea and Mint Dip

This easy, tasty dip is a great impromptu appetiser. Take some peas from the freezer and blend with a few simple ingredients; you will have a tasty dip with health benefiting nutrients. Further, its bright green colour is a great contribution to a colourful grazing platter or a selection of dips.

Course Appetiser, Dip, Entree, Snack, Starter
Cuisine International
Keyword appetiser, delicious, dip, easy, gluten free, mint, no cooking, pea, simple, snack, starter, vegan, vegetarian
Prep Time 10 minutes
Defrosting of Peas 20 minutes
Total Time 30 minutes
Servings 6 people
Calories 112 kcal
Author Alexandra


  • 2 cups frozen peas thawed *
  • 1 clove garlic peeled *
  • 2 tbsp olive oil extra virgin *
  • 2 tsp lemon zest *
  • 4 tsp lemon juice *
  • 2 tbsp tahini
  • 2 tbsp fresh mint lightly chopped
  • sea salt to taste
  • freshly ground black pepper to taste, optional


  1. Place the defrosted peas and the remaining ingredients in the bowl of a small food processor.

    Blender with ingredients to make Easy Pea and Mint Dip.
  2. Blend to a smooth paste, adding more oil or lemon juice to reach desired consistency and flavour. Season to taste.

    Glass bowl full of Easy Pea and Mint Dip.
  3. Serve with crackers, toasted pita bread or a selection of colourful crudites.

    Easy Pea and Mint Dip. A recipe by It's Not Complicated Recipes.

Recipe Notes

*To thaw the peas quickly, I spread them out on a large dinner plate.

*I prefer baby peas, they are sweeter.

*Add more garlic if you prefer.

*I have used extra virgin olive oil for the extra flavour it adds and for the health benefits.

*When zesting citrus, it is important to use just the coloured skin and not the white pith which has a bitter flavour.

*As peas are naturally sweet and the acidity of lemons varies enormously you may need to add more lemon juice to suit your taste. 

*The Australian tablespoon is 20ml or 4 teaspoons. In most other countries the tablespoon is 15ml or 3 teaspoons.

Nutrition Facts
Easy Pea and Mint Dip
Amount Per Serving
Calories 112 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 5mg0%
Potassium 141mg4%
Carbohydrates 9g3%
Fiber 3g13%
Sugar 3g3%
Protein 4g8%
Vitamin A 390IU8%
Vitamin C 22mg27%
Calcium 19mg2%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.
Easy Pea and Mint Dip. A recipe by It's Not Complicated Recipes.

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136 Comments on “Easy Pea and Mint Dip”

  1. 5 stars
    So delicious. Frozen peas are great to have on hand, and this tastes wonderful. I will be making this a lot!

  2. Tahini, mint, and peas are about my definition of a perfect assortment of ingredients! Can’t wait to make this, just need to grab some Tahini!!

  3. Look at that gorgeous green colour! This not only tastes amazing, but it is so pretty! Love it with some colourful veggies like carrot and radish 🙂 Yum!

  4. I never would have thought of combining these flavors together….but it sounds amazing!
    Also, didn’t realize peas are packed with all those nutrients…!
    Just need mint and tahini–so ready to make this my next snack!

    1. 5 stars
      I love peas and I love how easy this recipe is! It’s almost similar to hummus which I also love. Nice information you shared about each of the ingredient that you used.

  5. I love mint, the freshness it gives to dishes be it sweet or savory and it does go really well with peas,looks delicious.

  6. 5 stars
    This dip sounds really fresh and fun, Alexandra! I can see it being used with just crackers as well as with grilled meats. Lucky for us, our mint that we planted is going crazy. (I was smart enough to plant it in it’s own pot this time since mint can take over your yard like a weed!) Either way, I was looking at the mint yesterday thinking it’s time to make something…and then I see this dip. Perfect timing, my friend!

    1. You’re a wise man David to plant that mint in a pot. 😉 This dip is also delicious as a spread in a sandwich instead of butter. I like it with tomato and sometimes with the sharpness of feta. 🙂

  7. 5 stars
    This is a dip I’ve never tried before! I’m intrigued by the flavors. I’m sure I’ll like them. My kids are iffy about peas, but I bet they’ll like this.

  8. 5 stars
    These are some beautiful pictures. I bet the dip is very tasty. I like all of the ingredients and I can imagine that they all work well together. Peas are tasty when given the chance.

  9. I always feel like I am a bad entertainer because I end up buying dips from Whole Foods instead of making them myself. I need to save this recipe so I can impress my friends with a delicious homemade dip the next time I have a dinner party!

    1. Jordyn, it’s quicker to make this dip than go to the store. Plus, you know exactly what goes into it. I do hope that you and your friends enjoy it. 🙂

  10. 5 stars
    I love dips and always looking for new flavours I have not tried before so this pea and mint dip(which are my two fav flavours) is definitely gonna go down well with my family.

  11. Before reading this post I have never thought about making a pea dip it’s looks so good and would go with most of our food.

  12. I’ve never thought about adding mint to a dip but I bet it would add a nice little hint of freshness to the dish!

  13. 5 stars
    This looks so tasty. I’m so sad, mint is kinda hard to find im my area and the tahini isn’t available at all.. ?

    1. Oh Geraline, I am sorry that these ingredients are difficult for you to obtain. I do hope that some of my other dip recipes are suitable for you. 🙂

  14. 5 stars
    I would have never thought to combine these ingredients but it actually turned out to be very delicious! Thank you!

  15. I like that you use peas for the recipe. They are are my fave. Good to know that frozen is as good as fresh. I’ve always wondered.

  16. 5 stars
    I love the color, so unique. I can imagine how it would taste like, seems great with tortillas.

  17. I am fond of neither peas nor mint. However, sometimes, recipes such as this can transform the ingredients to the point where they are only hint of their former taste. In that case, I could definitely become a fan of this recipe.

  18. yes, yes, yes!!! Just been looking for a pea and mint dip recipe so this has made my life much easier. Looks super yummy and will be trying this out xx

  19. 5 stars
    Such a bright and beautiful dip! I love the association of peas and mint and I cant wait to try it with tahini too, it sounds so delicious! Cheers for another great recipe 🙂

  20. 5 stars
    Your ingredients are so reasonable: the tahini paste and peas in the dip make it look so delicious! I’ve seen people making it from avocado and it looked terrible.

    1. Thank you Dalene, I am delighted that you like our dip. It is so easy to make, ideal for last-minute entertaining as I always have frozen peas on hand. 🙂

  21. You sold me at garlic and lemons. I add garlic to every non-dessert it I make and I love lemons in pretty much everything if it goes with it. I’ve never made dip and the only thing I’d have to get is tahini.

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