Super foods recipe: lemon and pea sauce

Move over tomato sauce and meatballs! Green peas and garlic, blended with a lemony Mediterranean-inspired sauce, help give this pasta dish a unique twist.

Rich in a range of vitamins and minerals, peas are an excellent source of vitamin C to boost the immune system, and potassium for healthy muscle and nerve function. Peas are also high in fibre, which is good for digestion and for the heart, and in lutein, a natural plant pigment that helps to protect eyesight.

Frozen peas are frozen within hours of harvesting, locking in the nutrients, unlike some fresh peas that may have spent many days in transit. Peas are an excellent source of fibre, which promotes a healthy digestive system.

Garlic is a member of the onion family, garlic is rich in allyl sulphur compounds, a group of antioxidants believed to play a role in reducing the risk of cancer by stimulating enzymes that help the body get rid of harmful chemicals.

Preparation: 5 minutes

Cooking: 4 minutes

Serves 4

• 500 g (2 c) frozen peas
• 1 clove garlic
• 15 g (1 tbsp) tahini
• Juice of 1/2 lemon
• 5 g (1 tsp) ground cumin
• 5 g (1 tsp) ground coriander
• 30 g (2 tbsp) olive oil
• Ground black pepper
• Fresh parsley

1. Add frozen peas to a pot and pour boiling water to cover. Return to a boil, cover and simmer over low heat for four minutes, or until tender. Drain under cold running water.
2. Put the cooked peas in a blender, or a bowl if you have a stick blender, with chopped garlic clove, tahini, the juice of half a lemon, ground cumin, ground coriander, olive oil and five grams (one teaspoon) ground black pepper. Blend for about 20 seconds, or until smooth.
3. Season, spoon into a serving bowl and garnish with 15 grams (one tablespoon) of finely chopped fresh parsley.

Use this pea sauce as a dip, or as a refreshing starter or party dish served with fresh-cut crunchy raw vegetables. Serve as a refreshing accompaniment to grilled meats or fish.

Nutritional information: 197 calories • 13 g fat • 2 g saturated fat • 12 g carbohydrates • 9 g protein • 10 g fibre.