• Skip to main content
  • Skip to primary sidebar
flourishingkitchen.com
menu icon
go to homepage
  • Recipes
  • Articles
  • About
  • Shop
    • Facebook
    • Pinterest
  • search icon
    Homepage link
    • Recipes
    • Articles
    • About
    • Shop
    • Facebook
    • Pinterest
  • ×

    Home » Recipes » Condiments, dips & dressings

    Green Pea and Avocado Smash

    Published: Aug 29, 2018 · Modified: Aug 29, 2018 by Juliette

    Jump to Recipe Print Recipe

    This smashed green pea and avocado smash really brightens up lunches! Great as a spread or a dip. Creamy avocado mixed with the freshest english garden peas, chipotle chilli flakes and lime.

    A plate of vegetable sticks served with a pea and avocado dip and lime wedges. this recipe

    Ah! - the humble garden pea. Available all year round and stored in freezers everywhere. They’re a reliable favourite in our family, that’s for sure.

    Bright green, sweet with a little bite when eaten uncooked, they’re especially lovely if you pick them from the garden in Summer.

    At one point they were the only vegetable my kids would reliably eat without pulling a face (I can’t be alone in that, right?).

    This recipe is really easy to prepare if you don’t have much time. Great on the go packed with crudités into your lunch box.

    Jump to:
    • Why a Pea and Avocado Recipe?
    • Serving suggestions.
    • More raw dips and dressings you may like:
    • Change up the Flavours.
    • Recipe

    Why a Pea and Avocado Recipe?

    Avocado on toast used to be a favourite of mine for a quick breakfast, lunch or snack. Giving up bread made me think of what else I might do so I created a dip.

    Using peas with avocado is a great way to add in more nutrients. Protein from the peas definitely makes this more satiating.

    Adding the peas stretches out the healthy fat in the avocado. It makes the avocado go further.

    Serving suggestions.

    1. Afternoon Snack: Yes, you could absolutely add it to your mixer with a little water and blend into a creamy dip for tortillas, crackers and veggies. Makes a great afternoon snack.
    2. Quick Lunch: How about adding this to your favourite wrap stuffed with salad leaves, vegan cheese and your favourite dressing? Yummy for lunch.
    3. Dinner for Two: Add a little water and lime juice to the dish and stir through to make a gorgeous slightly chunky sauce. Top the sauce with a few halved fresh cherry tomatoes plus a crushed garlic clove. Finally, stir through 2 bowls of your favourite vegetable noodles. That’s a light dinner for two.

    More raw dips and dressings you may like:

    • Raw Beetroot Hummus
    • Lemon Turmeric Hummus
    • Peanut Salad Dressing
    • Raw Vegan Mayonnaise

    Change up the Flavours.

    If you want to mix up the flavours to create new versions for yourself here are some suggestions:

    • Add garlic or garlic powder.
    • Swap the chipotle chilli flakes with little chopped fresh chilli.
    • Swap the coriander leaf with mint, parsley or basil.
    • Replace the lime with lemon juice.
    • Add a few microgreens to top when serving.

     

    Recipe

    Avocado pea dip on a plate with slices of celery, carrot and radishes.

    Pea and avocado smash

    Juliette | Flourishing Kitchen
    Creamy avocado mixed with the freshest english garden peas, chipotle chilli flakes and lime.
    No ratings yet
    Print Recipe
    Prep Time 10 mins
    Total Time 10 mins
    Course Side Dish
    Cuisine British, Vegan
    Servings 3

    Equipment

    • Chopping board.
    • Paring knife.
    • a small bowl.
    • a fork.
    • a citrus juicer.

    Ingredients
      

    • 1 scant cup of fresh peas
    • 1 ripe avocado.
    • 1 lime.
    • 2 spring onions.
    • few sprigs of fresh coriander.
    • ½ teaspoon chipotle chilli flakes.
    • a pinch of sea salt.

    Instructions
     

    • Top and tale the spring onions and finely slice them. Finely chop the coriander. Juice the lime.
    • Slice the avocado into 2. Discard the seed and skin. Mash with a fork.
    • Add peas to the mashed avocado. Give them a really good smash with your fork so they are mostly crushed but still keep some of the texture. Stir.
    • Add the spring onion, lime juice and chipotle flakes to the bowl. Stir then taste. Add sea salt to your own liking.

    Notes

    Serve on a large plate with slices of lemon and a mixed selection of sliced vegetables. For this recipe I used sliced carrots, celery and purple radishes.
    I like to keep back a little spring onion, salt, coriander and chilli flakes while making this dish and then sprinkle them on top just before serving because it looks so pretty.
    This dish keeps well when covered and stored in the fridge for 2-3 days.
    Keyword avocado dip, Easy
    Tried this recipe?Let us know how it was!

    The original recipe.

    This recipe has been updated. In my original recipe this dish was created using a blender. It made a pretty good garden party raw vegan dip / side. Almost like a smooth and creamy pea guacamole.

    I re-created it when my food processor broke. I really love it’s more chunky texture and consistency, the sourness of the lime juice and the taste from the sea salt flakes. It all fits very well together as a light a bright green pea spread that’s very easy to make for a quick lunch. It also goes brilliantly on crackers and toast!

    I just love it and I hope you will too.


    Hey, did you like this recipe? If so it would mean the world to me if you would please Pin this to your Pinterest boards or even share it on social media so others can find it too.

    Enjoy your spicy pea and avocado mash for lunch, as a snack, or turn it into a sauce and enjoy it for dinner.

    I’m off for some tea.

    LOVE RAW FOOD

    XOXO

    Juliette

    mum, dog owner, lover of raw food

    More Condiments, dips & dressings

    • Spicy Red Cabbage Sauerkraut Recipe
    • Basic Raw Sauerkraut Recipe
    • Facebook
    • Twitter

    Reader Interactions

    Leave a comment. Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    headshot of Juliette

    I’m Juliette, welcome to my blog where I share my love for plant based whole foods & raw vegan recipes.

    Here you’ll find simple, fun ways to prepare delicious, nutrient rich meals (without always having to cook).

    More about me →

    Get my recipe ebook

    Ebook mockup.

    Latest Recipes

    • Hemp Seed Ranch Dressing
    • Raw Veggie Wraps
    • Sprouted Quinoa Summer Salad
    • Macadamia Cheese

    Footer

    ↑ back to top

    About

    • About
    • Privacy Policy
    • Cookies
    • Terms & Conditions

    Subscribe

    Sign up for emails and updates

    Contact

    Contact

    copyright © 2022 flourishing kitchen - all rights reserved.

    We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking “Accept All”, you consent to the use of ALL the cookies. However, you may visit "Cookie Settings" to provide a controlled consent.
    Cookie SettingsAccept All Reject All
    Manage consent

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
    CookieDurationDescription
    cookielawinfo-checkbox-advertisement1 yearSet by the GDPR Cookie Consent plugin, this cookie is used to record the user consent for the cookies in the "Advertisement" category .
    cookielawinfo-checkbox-analytics11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
    cookielawinfo-checkbox-functional11 monthsThe cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
    cookielawinfo-checkbox-necessary11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
    cookielawinfo-checkbox-others11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
    cookielawinfo-checkbox-performance11 monthsThis cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
    CookieLawInfoConsent1 yearRecords the default button state of the corresponding category & the status of CCPA. It works only in coordination with the primary cookie.
    viewed_cookie_policy11 monthsThe cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
    Functional
    Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
    Performance
    Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
    Analytics
    Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
    Advertisement
    Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
    Others
    Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.
    SAVE & ACCEPT
    Powered by CookieYes Logo