Pea & Mint Croquettes, Avocado Relish, Sour Cream

Pea & Mint Croquettes

Pea and mint are a match made in heaven

I got the idea for this recipe after one of our Lifetime Members used peas as a substitute for corn in this recipe.  I love it when a recipe like this just comes to me.

Pea and mint is such a classic combination and I’ve always loved it with some spice too, which is why I’ve topped these croquettes with a really simple spicy avocado relish.

This recipe does use a dehydrator, but you don’t have to dehydrate them if you’re unable to.  Just leave them in the fridge for a while to firm up.

And as one person asked me on Facebook, yes you can also cook them lightly in the oven if you want to.

Oh, by the way, if you’ve never tried the sour cream before, you’re in for a treat!

For the croquettes

Pea & Mint Croquettes
  • 2 cups thawed frozen peas
  • 1 tightly packed tablespoon mint leaves
  • 2 tablespoonds lemon juice
  • 1 tablespoon olive oil
  • Small handful spinach
  • 3 tablespoons ground chia seed
  • 150g (5ozs) tomato
  • ¼ cup pine nuts
  • 1 tablespoon nutritional yeast
  • Small handful chives
  • 1 teaspoon salt
  1. Grind all ingredients in a food processor until broken down, but still a little chunky.
  2. Use a ⅓ cup measure to form 7 croquettes and either serve as they are, or dehydrate for 3 hours at 115 degrees F, so the outside is a little crispy.

Avocado Relish, Sour Cream, Rocket

Pea & Mint Croquettes

Avocado Relish

  • 1 Avocado
  • 1 teaspoon crushed chilli flakes (or more to preference)
  • 2 teaspoons lime juice
  • 1/4 teaspoon salt
  1. Use a fork to smash everything into a relish.

Sour Cream

  • 1 cup cashews
  • 1/2 cup water
  • 1/2 teaspoon salt
  • 2 teaspoon lemon juice
  • 1 teaspoon apple cider vinegar
  1. Blend everything in a highspeed blender until smooth.

To Serve

  • Rocket (Arugula)
  • Olive oil
  • Apple cider vinegar
  1. Splash a little olive oil and apple cider vinegar on the rocket leaves, toss and place in the plate.
  2. Add the croquettes, avocado relish, sour cream and serve immediately.



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  1. Irina Naruga

    Dear Russell, I just had my last bite of this wonderful dish and I’m fully happy and positively filled up. That was so good and satisfying!

    Some small amendments have been done by me: I added a marinated portobello mushroom, which had been in the dehydrator together with
    the pea-croquettes and served it in the centre of my arugula plate with the avocado-relish and on top the croquette and sour-cream on the side.
    For the sour-cream, I added fresh fermented black pepper corns. These are soft and sooo yummie ( if you don’t know them by now, they are really an enrichment for many dishes. They are offered e.g. by a german internet shop: and some smoked spanish bell
    pepper powder (1/4 Ts) and some cilantro for the colour (I wanted an allover green dish) and additional fresh taste and a few dashes of liquid aminos, as I like the sour-cream more savory. Moreover, I found out that – for my taste – it is better to leave the croquettes for 4-5 hours in the dehydrator – then they are more crispy outside and nicely soft inside.
    Thank you for this delightful inspiration! Best regards, Irina

  2. Mie

    YES, this is the just the thing for me 🙂 However I will have to try to use red bell peppers instead of tomatoes, as I am allergic to the tomatoes.
    Thanks Russell 🙂

  3. Achala Kanungo

    I love peas, but I have not been using them as they are not fully raw. Can I use fresh peas than using the frozen ones? Would they taste the same as these frozen ones. Usually the frozen ones are sweeter and tastier. Thanks

    • Russell

      Yes that’s why I use the frozen ones. The fresh ones can be a little bitter, but if you find ones that are sweeter, then give unfrozen a try.

  4. anna karayannis

    How delightfully refreshing… Thank you Russell, you surpass your self in elegance and simplicity, yet so tasteful delicious!!!

  5. Kasi

    OMG… Russell, you are the coolest of the cool RAW CHEF’S. I am going to try this very soon as I am missing the mint in my pantry and cashews and will post another reply then. Thanks for all your tasty recipes. 🙂

  6. Deborah Fryer


    I have recently been diagnosed with rheumatoid arthritis and cannot eat oil of any kind including the fat found in nuts and avocado.

    Would you please develop some recipes for those who have this very debilitating illness. When I am healed I must still continue oil free probably forever.

    Is there a way to adapt your recipes?

    Many thanks,


    • Russell

      Hey Deborah,

      There’s not really a substitute for the avocado or nuts in the sour cream, but you can leave out the olive oil in the croquettes.

  7. Annette Arvizu

    Love this! My favorite recipes are those that include a salad for lightness with a hearty addition with the croquettes, leaves you feeling not to full not to light. Then to top it off with avocado yummmm!!!

    Thank You Chef!

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