Avocado Pea Mash
Avocado Pea Mash combines the rich creaminess of avocado with the protein of green peas. Serve on whole-grain toast with raw veggies for a complete and nutritious meal.
Avocado Pea Mash combines the rich creaminess of avocado with the protein of green peas. Serve on whole-grain toast with raw veggies for a complete and nutritious meal.
- 1/8 teaspoon cayenne
- 1 clove (smashed and quartered)
- 1/4 cup chopped fresh parsley leaves
- 1 cup shelled fresh peas or frozen peas (thawed)
- 1 large avocado (peeled and quartered (or 2 small avocados))
- 1 tablespoons of juice. zest for garnish if desired.))
- sea salt and freshly ground black pepper (to tast
- optional: serve on toasted bread with sea salt (i sliced raw veggies, micro greens, lemon zest, etc.
- Carbohydrate 3.16656375013556 g
- Cholesterol 0 mg
- Fat 4.97644708335025 g
- Fiber 2.39949993696922 g
- Protein 0.776766250063604 g
- Saturated Fat 0.724111500002827 g
- Serving Size 1 1 Serving (37g)
- Sodium 3.84241666786594 mg
- Sugar 0.767063813166339 g
- Trans Fat 0.321505916671786 g
- Calories 55 calories
Step-by-step
- Place garlic, parsley, peas, a pinch of salt and 1/2 cup water in a small saucepan. Cook over medium heat, stirring occasionally, until peas are tender, about 5 minutes for fresh peas, or about 2-3 minutes for frozen/thawed. Drain, reserving any left over cooking liquid.
- Add the pea mixture, avocado pieces, lemon juice and cayenne pepper to a food processor. Process until completely blended, but still a bit chunky. Add reserved cooking liquid or water (1 tablespoon at a time) to thin if needed. Season with sea salt and freshly ground black pepper, to taste.
Vibrant green flecks of parsley and pepper suspend within a creamy emulsion of smashed fruit and tender legumes, yielding a spread that balances rich fats with vegetal sweetness. Achieving this precise consistency relies entirely on thermal management and mechanical processing order. When combining raw aromatics and cooked vegetables with high-fat fruit, sequence matters significantly.
- Simmer the peas, garlic, and parsley with exactly one-half cup of water over medium heat for no longer than five minutes to soften the cellular walls without dulling the bright chlorophyll.
- Drain the cooked mixture thoroughly, but reserve the cooking liquid in a separate vessel so you can adjust viscosity drop by drop during processing.
- Process the warm peas and avocado pieces in a food processor only until blended while retaining structural integrity, because over-processing ruptures starch granules and creates a gluey texture.
- Add the lemon juice at the same time as the avocado to supply ascorbic acid, which inhibits polyphenol oxidase enzymes and prevents rapid enzymatic browning.
Proper hydration of the emulsified fats prevents greasiness on the palate. Storing any leftovers requires pressing plastic wrap directly onto the surface to block ambient oxygen.
