Embrace the Eco-Friendly TouchCalling all Eco Warrior Vegan Foodies, culinary lovers, home chefs, and eco-friendly enthusiasts! If you’re looking for a scrumptious and sustainable dish that will tickle your taste buds, we have just the recipe for you. Get ready to dive into the vibrant world of Avocado and Pea Smash—a versatile delight that can be enjoyed on toast or as a dip for salads. Not only is this dish packed with flavor, but it’s also eco-friendly, compostable, and perfect for those seeking a plant-based lifestyle. Let’s dive in and discover the magical fusion of avocados, peas, and other delectable ingredients!


1 Avocado

1 clove Garlic

Juice of 1/2 Lemon or 1 Lime

1/4 cup Fresh Coriander (Cilantro)

1/2 cup Peas (frozen and defrosted, or fresh)

1/4 cup Spring Onion

Pinch of Chili Flakes

1/3 tsp Sea Salt

1/2 tsp Olive Oil

4 slices of Nutritious Wholegrain Toast

Optional Additions for Dip Salad:




Prepare the Avocado and Pea Smash Base:

Cut the avocado in half, remove the pit, and scoop out the flesh into a mixing bowl.

Finely mince the garlic clove and add it to the bowl.

Squeeze the juice of half a lemon or one lime over the avocado.

Chop the fresh coriander (cilantro) and add it to the bowl

Mash and Mix:

With a fork or a potato masher, gently mash the avocado and mix it together with the garlic, lemon/lime juice, and coriander until well combined.

The Peas:

Add the peas to a small bowl and roughly mash them using a fork or a blender, depending on your preferred texture.

Once mashed, add the peas to the avocado mixture and give it a good stir.

Flavor and Finishing Touches:

Finely chop the spring onion and sprinkle it over the avocado and pea mixture. For a hint of spice, add a pinch of chili flakes. Season with sea salt and drizzle with olive oil. Mix all the ingredients thoroughly, ensuring they are evenly distributed.


Toast the slices of wholegrain bread until golden brown and crispy. Spread a generous amount of the Avocado and Pea Smash onto each slice. For a refreshing twist, add thinly sliced cucumber and grated carrot on top of the avocado and pea mixture to create a delicious Dip Salad.


Get ready to fall in love with the heavenly combination of Avocado and Pea Smash! Whether you’re a vegan foodie, culinary lover, home chef, or simply someone looking for a delectable and eco-friendly treat, this recipe is sure to satisfy your cravings. The creamy avocado, vibrant peas, and zesty accents create a symphony of flavors that will leave you wanting more. So, grab your toast or dip into a fresh salad and let the magic unfold on your taste buds. Enjoy the wholesome goodness while knowing that you’ve made a compassionate and sustainable choice for yourself and the planet!

Toast or Dip? You Decide!

Embrace the Eco-Friendly Touch

When you’re done relishing the flavors of this delightful dish, don’t forget to compost any vegetable scraps or leftover organic matter. Composting is a fantastic way to reduce food waste and create nutrient-rich soil for your garden. By embracing this eco-friendly practice, you can contribute to a more sustainable future.

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