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. Here's the peas on toast recipe you need to give a shot.


May 26 2019, Updated 3:09 p.m. ET

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.

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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. 

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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.  


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