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Avocado and Pea Smash [Vegan]

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If you're a fan of avocado toast (who isn't, really?) you will likely adore this recipe! In it, avocado, peas, spring onion, parsley, and garlic are combined and drenched in lemon. The tangy and refreshing spread is perfect for topping toasted bread or crackers, either as a simple afternoon snack or a bright appetizer.

Avocado and Pea Smash [Vegan]

This Recipe is :

Dairy Free Vegan



Cook Time



  • 1/2 cup peas, frozen and defrosted, or fresh
  • 1 avocado, cubed
  • Juice from 1/2 of 1 lemon or 1 lime
  • 1/4 cup spring onion, finely sliced
  • 1/4 cup parsley or coriander, finely chopped
  • 1 garlic clove, crushed
  • 1/2 teaspoon olive oil
  • 1/3 teaspoon sea salt
  • 4 slices of wholegrain toast or crackers
  • Furikake Japanese seasoning or sesame seeds and chili flakes


  1. Pour the frozen peas in a bowl and cover with hot water to defrost quickly, or leave out on the bench for half an hour to defrost. Drain off any water.
  2. Add lemon juice, garlic, olive oil, and salt, and mash the peas with a fork until most are crushed fairly well. Add cubed avocado and mash together until blended but with some chunks still remaining. Add herbs and mix through.
  3. Serve on toasted whole grain bread or your favorite whole grain crackers.





Wholesome family dinners and decadent gluten-free vegan desserts. Buffy Ellen Gill is the founder of Be Good Organics, a plant-based whole foods blog, community and store. After curing herself of Graves Disease, Buffy founded begoodorganics.com as a way of sharing her knowledge and recipes. Buffy is a specialist in plant-based organic living, and shares her weekly recipes, health and wellness articles and inspiring interviews to an online community of over 100,000.



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