Mashed Peas Recipe – A Fresh and Flavorful Side Dish
This Mashed Peas recipe brings together the earthy sweetness of peas and the creamy texture of avocado, creating a delightful dish that is both healthy and satisfying. Whether paired with a curry for a light meal, spread over toasted bread for a quick snack, or served alongside a vibrant salad, this recipe is versatile and full of flavor. Perfect for a North Indian breakfast, it’s vegetarian, simple to make, and ready in just 45 minutes!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Fresh or frozen peas | 2 cups |
| Olive oil | 1 tablespoon |
| Garlic, minced | 2 cloves |
| Fresh mint leaves | 2 tablespoons |
| Ripe avocados, mashed | 2 medium |
| Lime juice | 1 tablespoon |
| Salt | To taste |
| Black pepper | To taste |
| Water (reserved from peas) | 2-3 tablespoons (optional) |
Nutritional Information (Approximate per serving):
| Nutrient | Amount |
|---|---|
| Calories | 150 kcal |
| Protein | 4 g |
| Carbohydrates | 22 g |
| Dietary Fiber | 6 g |
| Fat | 7 g |
| Saturated Fat | 1 g |
| Sodium | 150 mg |
| Sugars | 3 g |
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Total Time: 45 minutes
Servings: 4
Cuisine: North Indian
Course: North Indian Breakfast
Diet: Vegetarian
Instructions:
-
Cook the Peas:
Begin by cooking the peas until they are tender and have lost their bite. You can use a pressure cooker, which will take about 3-4 whistles, or a saucepan, where it may take around 10-12 minutes. Be sure to reserve a small amount of the cooking water for later use.
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-
Sauté the Garlic and Peas:
While the peas are cooking, heat the olive oil in a large pan over medium heat. Once the oil is hot, add the minced garlic and sauté for about 1 minute, just until fragrant. Add the cooked peas to the pan and sauté them together with the garlic for another 2-3 minutes. This step helps to infuse the peas with the garlicky flavor. -
Mash the Peas and Avocado:
Remove the pan from the heat. Add the fresh mint leaves and mashed avocados to the peas. Use a potato masher, a food processor, or your hands to mash the mixture until it reaches your desired consistency. If the mixture feels too thick, add some of the reserved cooking water a little at a time, stirring to combine. -
Season the Mashed Peas:
Once the peas and avocado are mashed together, season the mixture with salt and black pepper to taste. Add the lime juice to brighten the flavors and give the dish a refreshing zing. Stir well to combine all the ingredients. -
Serve and Enjoy:
Serve the mashed peas hot as a side dish with your favorite curry for a light meal. It’s also fantastic spread on toasted bread for a quick snack. For a more complete meal, pair it with a refreshing salad, such as a beetroot salad with mixed greens and feta cheese or a smoked tofu and grilled vegetable salad. The creamy texture of the mashed peas complements these salads beautifully.
Tips and Variations:
-
For Extra Flavor:
You can add a pinch of cumin powder or garam masala to the mashed peas for a more pronounced Indian flavor profile. A sprinkle of chili flakes or fresh coriander can also elevate the taste. -
Make It Creamier:
If you prefer an extra creamy texture, you can add a dollop of plain yogurt or a splash of cream along with the avocado. -
Add Protein:
To make this dish more filling, consider adding a handful of cooked lentils or chickpeas to the mashed peas. This not only increases the protein content but also enhances the dish’s flavor. -
For a Vegan Option:
This recipe is already vegan-friendly as long as you skip the yogurt or cream variations. The creamy avocado ensures that it remains rich and satisfying.
Why You’ll Love This Recipe:
-
Quick and Easy:
This mashed peas recipe comes together in under 45 minutes, making it perfect for busy mornings or a last-minute side dish for lunch or dinner. -
Healthy and Nutritious:
Packed with fiber, healthy fats, and vitamins, this dish is a great choice for those seeking a wholesome, vegetarian meal. The peas are a good source of plant-based protein, while the avocado adds creaminess and heart-healthy fats. -
Versatile and Delicious:
Whether enjoyed as part of an Indian breakfast, served with a curry, or spread on bread, the flavor profile of this mashed peas dish is versatile and can be paired with a variety of other foods. -
Light yet Satisfying:
The combination of peas and avocado creates a dish that is light but satisfying, perfect for those looking to enjoy a nourishing meal without feeling weighed down.
Serving Suggestions:
-
With a Curry:
Pair it with a hearty curry, such as a vegetable korma or chana masala, for a delicious and satisfying meal. The creamy peas complement the rich flavors of the curry beautifully. -
On Toasted Bread:
Spread the mashed peas on whole-grain toast or your favorite bread for a quick snack or breakfast. Top with a sprinkle of seeds or nuts for added texture. -
As a Salad Side:
Serve the mashed peas alongside a beetroot salad with feta cheese and mixed greens or a smoked tofu and grilled vegetable salad for a light and refreshing meal that’s perfect for summer.
Conclusion:
This Mashed Peas recipe is a perfect blend of fresh, creamy, and savory elements that come together to create a dish that’s both simple and full of flavor. Whether you enjoy it as a side dish or a main course, it’s a nutritious option that suits various dietary needs and can be easily customized to your taste. Enjoy it with curries, salads, or on toasted bread for a satisfying meal.
