Vegan Avocado and Pea Smash

Vegan Avocado and Pea Smash

This Vegan Avocado and Pea Smash is perfect if you’re looking for one of those impressive but super easy recipes for your next brunch. Or a super quick throw together lunch at home after Saturday morning sports. This recipe will even work as a portable take to work lunch if you’ve got some work space and a fork.

I absolutely love the fresh flavours of the lemon, avocado and peas in this recipe. It also tastes great with some fresh mint or coriander if you want to change it up a bit.

If you have it available, vegan feta tastes amazing with this Avocado and Pea Smash. But if you don’t have any on hand, you can just increase the lemon and salt for extra flavour. I love to use almond feta from my local vegan cafe, but there are now a couple of different brands doing vegan feta in the supermarket.

When I’m making this for my kids, I tend to hold off on the lemon, salt and pepper because they can be stronger flavours (plus kids shouldn’t be having too much salt!).

This recipe is surprisingly high in protein, iron and zinc. I know I sometimes forget how high in protein green peas actually are!

7 Day Beginner Vegan Meal Plan

To Make Vegan Avocado and Pea Smash

This recipe is super simple and easy to make.

Avocado and Peas

Cook your peas and toast your bread.

Processed Avocado and Peas

Smash the avocado and peas! I do this in my food processor. I like to keep it nice and chunky, so I don’t process it for too long. If you don’t have a processor (or can’t be bothered washing it up…) you can just mash them together with a fork.

Top your toast with the avocado and peas, feta, lemon juice, and salt and pepper to taste.

If you’re looking for more great brunch options, check out my BLT recipe, or the Tofu Scramble (or you could combine the two like I do veeery often!).

Pea and Avocado Smash with Vegan Feta

This recipe combines the fresh flavours of avocado, peas and lemon.
Prep Time5 mins
Cook Time5 mins
Servings: 2

Ingredients

  • 1 cup Frozen Peas
  • 1/2 Whole Avocado
  • 4 Slices Dark Rye Bread
  • 4 Tbs Vegan Feta optional
  • 1 Tb Lemon Juice
  • 1/4 tsp Salt
  • 1/4 tsp Pepper

Instructions

  • Cook peas according to packet directions. Toast bread.
  • While bread is toasting, process avocado and peas in a processor until just combined, or mash with a fork.
  • Once toast is cooked, spread the avocado mix thickly over the four slices.
  • Top each slice with vegan feta (if using), lemon juice, salt and pepper. Serve.
NutrientPer ServePer 100g
Energy1295kJ (310cal)655kJ (157cal)
Protein11.81g5.97g
Carbohydrates39.03g19.74g
Fat8.85g4.48g
Iron3.58mg1.81mg
Zinc1.92mg0.97mg
Calcium71.53mg36.17mg
Fibre12.95g6.55g

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