Mashed Peas Are Here To Replace Your Avocado Toast Obsession

Just when you thought you had gotten with the times, the avocado-on-toast trend has been usurped by an unlikely rival: pea mash. Not to be confused with those bland, frozen peas you pushed around your plate at dinner time growing up, pea mash offers a low-fat option for those of you who love the mushy green toast trend, ecosalon reports.

While avocados have many health benefits, the fat content of the fruit may mean the difference in you losing a few excess pounds you’ve been battling. A single avocado has 322 calories and 29 grams of fat—4.3 of which are saturated. 

A post shared by KAT x NYC (@katxnyc) on

Meanwhile, a cup of peas brings with it 96 percent of your recommended vitamin C intake, 22 percent of your vitamin A for the day, 11 percent of you daily iron and magnesium doses, 10 percent of your vitamin B, 118 calories and 7 grams of fiber.

Peas also have a calorie-free carbohydrate called a resistant starch. Resistant starches can’t be digested or absorbed by your body, but they’ll give food a starchy taste so you’ll be fooled into feeling full.

Here’s a simple pea mash recipe gleaned from the good folks at at ecosalon. For more absolutely delicious pea mash recipes, click here

Pea Mash Toast Recipe

Serves 6


  • 2 cups shelled      fresh or frozen (and thawed) peas
  • 2 tablespoons      extra-virgin olive oil
  • ¼ teaspoon sea      salt
  • ¼ teaspoon black      pepper
  • 1 garlic clove,      chopped
  • 2 tablespoons      chopped fresh chives
  • Grated peel of      one lemon
  • Juice of one      lemon
  • ¼ teaspoon      crushed red pepper flakes
  • 12 slices of      your favorite thick bread, toasted or not
  • Salt, pepper,      red pepper flakes, lemon rind, and olive oil for garnish

Directions In a saucepan over medium-high heat, add one tablespoon of the olive oil and garlic. Cook and stir for 30 seconds before adding the peas, salt, and pepper. Cook until peas have turned tender – about five minutes – while stirring occasionally. Transfer the pea mixture to a food processor or blender. Pulse the mixture until coarse. Transfer it to a bowl and add in the lemon rind, lemon juice, red pepper flakes, and remaining one tablespoon of olive oil. Season with salt and pepper if needed. Fold the ingredients together until well combined. Spread the pea bash atop the bread slices and season with extra salt, pepper, red pepper flakes, and lemon rind. Drizzle each slice with olive oil and serve.  

FoodMcDonald's Already Sold 150,000 Vegan Burgers In Limited Release

They have sold 150,000 burgers in January alone in Finland and Sweden as the fast food chain continues to become more sustainable.

1 week ago
FoodNew Zealand's 'Food In The Nude' Initiative Cuts Plastic In Supermarkets

All fruits and vegetables are out in the open with a misting system that keeps them healthy and fresh.

1 week ago
FoodSan Francisco Food Banks Now Offer 100% Plant-Based 'Impossible Burger'

Impossible Foods announced this week their most popular product, the Impossible Burger, will be available at food banks in the San Francisco Bay Area. The plant-based burger is loaded with protein and cuts back on environmental use.

2 weeks ago
FoodThis Kickboxer Turned Baker Makes Her Healthy Desserts 100% Raw Vegan

This Muay Thai kickboxer created 100 percent plant-based desserts that satisfy your sweet tooth without animal ingredients. Even better? They're pretty nutritious.

2 weeks ago
Stay Green
Sign up for our daily newsletter