Pea Smash

Give this a shot and it’ll become a staple in your fridge. We just love it when you have something simple, delicious and versatile in the fridge that makes meal times easy. This pea smash is our go-to recipe.


500g peas – frozen or removed from pod 2 large handfuls of dill or coriander or mint (or a mix of both also works) Juice of one lemon 2 tbsp hemp hearts (You can buy hemp hearts here. if you can’t get hold of hemp hearts, substitute for pumpkin seeds or sunflower seeds) 3 small garlic cloves 50 ml extra virgin olive oil (3-4 tbsp) About 1 tsp each salt and freshly cracked black pepper, plus more to taste




Green peas are packed full of nutrients. Their protein content is high and alongside their high fibre levels, they help manage the body’s glycemic response. They are also powerhouses of vitamin K, vitamin A and copper. Along with the hemp hearts, this recipe is a great source of plant-based protein.

What To Do

  1. Pour boiling water over the peas, leave for 2-3 minutes and drain. The peas should be just cooked and still a bright, vibrant green colour.
  2. Put all the ingredients in a mixer and pulse until you have a rough, bright green paste, flecked with the herbs and pepper.
  3. This will keep in the fridge for up to a week.

Serving ideas: Spread it on sourdough and top with cherry tomatoes and you have the quick perfect lunch! Serve it as a dip in a big bowl alongside crackers. Make a delicious wrap by spreading it on a ragi roti and adding roast vegetables or serve it piled on top of sweet potato toasts!

C H E C K   O U T   M O R E!