Toast With Lemony Pea Mash

Fresh, delicious and healthy spread the whole family will love. Yummy on toast or served with veggie sticks or pita bread.
Prep Time10 mins
Cook Time5 mins
Total Time15 mins
Course: Appetizer, Breakfast, Extras and Sides, Lunch, Snacks
Servings: 2
Calories: 253kcal


  • 1 clove garlic (small) minced
  • 1/2 cup fresh parsley chopped
  • 1 tbsp extra-virgin olive oil
  • 1 cup green peas (fresh or frozen)
  • 1 tsp lemon or lime zest grated
  • 1/2 lime/lemon juice only, or to taste (use less if using lemon)
  • 1/4 cup water
  • sea salt to taste
  • black pepper to taste


  • Combine garlic, parsley, olive oil, salt, and water in a small saucepan. Add peas and cook over medium heat, until peas are tender. This will take about 5 minutes for fresh peas or about 2 minutes for frozen. Stir occasionally. When ready, drain, reserving cooking liquid.
  • Transfer pea mixture to a food processor and pulse until coarse paste forms. Transfer to a medium bowl and stir in lemon zest, lemon juice, and black pepper. Stir in the reserved cooking liquid by tablespoonfuls until mixture is still thick but spreadable.
  • Season pea mash with salt, black pepper, and more lemon juice, if desired.



Calories: 253kcal | Carbohydrates: 54g | Protein: 15g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 459mg | Potassium: 361mg | Fiber: 11g | Sugar: 11g

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