This bright and flavorful dip is perfect just in time for spring! This recipe is so simple to whip up and only contains 5 ingredients, plus salt and pepper! The combination of raw peas, whether fresh during the spring and summer seasons, or frozen, and avocado is refreshing, creamy and filling.


Add a savory nutty flavor with freshly toasted pine nuts and a kick of spice with colorful chili flakes and raw garlic. At just 172 calories per serving you are nourishing your body with healthy monounsaturated fats from avocado as well as vitamins C, K and B1 from the green peas. To learn more about fats, click here.



Serve up this divine dip with a crudite, whole grain chips and crackers, or use as a spread on a sandwich!



Raw Green Pea & Avocado Dip

by Caitilin Perez, RDN




1/4 cup Pine nuts, toasted

1 cup fresh or frozen peas (defrosted)

1 avocado, medium
1 garlic clove

⅛ – ¼ tsp. chili flake
⅛ tsp. salt and pepper



1)  Toast pine nuts in a saute pan over medium heat until fragrant and slightly toasted.

2) Toss all ingredients into a food processor until combined smoothly. Enjoy!



Enjoy with carrots, celery, whole grain chips and crackers


NOURISHING NUTRITION (per ¼ cup serving)

Calories: 172

Fat (g): 5

Sodium (mg): 250

Protein (g): 3.7

Carbs (g): 10