Avocado Isn't The Only Vegetable Worth Piling On Toast — Try This One Instead

Avocado (which is botanically a fruit but culturally more of a vegetable) has had its moment in the sun for quite a while. People love its creamy texture, nutty flavor, and the healthy fats it adds to their diet. One particularly famous creation is the millennial avocado toast, which has divided generations and sparked heated online debates over the past decade. But recently, avocados have been taking a bit of a backseat as another vegetable is getting recognized for its contributions to toast: peas.

First and foremost, peas are significantly cheaper than avocados, and their low price was actually the catalyst for the first wave of migration away from avocado toast. As it turns out, if you smash peas and pile them on bread, the results are just as creamy and delicious. You can smash cooked or canned peas with a fork for a chunkier texture or blend them in the food processor for a creamier mouthfeel. Because the peas lack the fats that the avocado is rich in, they can come out a little dry when smashed on their own. To mitigate that, you'll want to add a little bit of olive oil or lemon juice to give the smashed peas a fresher texture overall.

On the nutrition side of things, peas are quite the powerhouse, despite their lack of fat. This sweet vegetable can pack more protein into your diet, as 100 grams contains 5 grams of protein. They are also rich in fiber, iron, and Vitamins A, C, and K.

When it comes to fork-smashed peas, you can easily add other ingredients of choice to the mash to elevate the flavor, aside from the olive oil and lemon juice that we already mentioned. Parmesan, chili flakes, or even pesto for extra creaminess are all great options. If you prefer the blended version, however, that gives you a bit more room to play.

To the blender, you can add fresh spinach to bulk up the volume (and the iron content) of the pea mash, whole garlic cloves, tahini, and fresh herbs like basil or mint. Our herby spring pea dip recipe also features goat cheese, which could be another fun addition for a more spreadable consistency. Your toast isn't limited to just the mashed or blended vegetable, either — top it with cooked or satisfyingly crunchy roasted peas.

And speaking of texture, if you're opposed to mashed peas altogether, you can still enjoy this veggie on toast. Making creamed peas and serving them over toast is a great compromise, not to mention quite the nostalgic staple in some parts of the U.S. For extra protein, add tuna or canned shrimp to the creamed peas, or top the toast with hemp hearts.