Avocado Pea Spread
This creamy avocado pea spread is packed with whole-food goodness and comes together in minutes.It makes a colorful, filling, and nourishing breakfast spread.
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Equipment
- Food processor
Ingredients
- ½–1½ cups frozen green peas (thawed (see note 1))
- ½ avocado (or more for a creamier spread)
- 1-2 tbsp lemon juice
- ⅓ cup walnuts
- ¼ cup pumpkin seeds
- ¼ cup fresh basil (or cilantro, or parsley leaves)
- ½ tsp salt
- Black pepper (to taste)
- 1-2 tbsp nutritional yeast
- ½ tbsp hemp seeds
- ½ tbsp tahini
- ½ tbsp chia seeds or ground flaxseed
For serving
- A slice of sourdough or your favorite bread
- Toppings of your choice
Instructions
- Add everything to the food processor – Place the thawed peas, avocado, lemon juice, walnuts, pumpkin seeds, fresh herbs, nutritional yeast, and any of the optional ingredients you are using into a food processor.
- Start with a few pulses – Pulse several times to break down the larger ingredients. This helps everything combine evenly without immediately turning the spread completely smooth.
- Process until creamy – Switch to low speed and process until the mixture starts coming together. Stop once or twice to scrape down the sides with a spatula so all the ingredients are incorporated evenly.
- Keep some texture – Continue processing until you reach your preferred consistency. I personally like leaving some small pieces of walnuts and pumpkin seeds in the spread rather than making it completely smooth.
- Serve – Spread generously over your favorite toast and add your preferred toppings. I love it on sourdough with fresh tomato slices and sprouts, or with cherry tomatoes on the side.
Video
Notes
- Pea or edamame version: You can replace the green peas with edamame. If your goal is to make this a particularly protein-rich meal, increase the amount of peas or use edamame, while keeping your individual FODMAP tolerance in mind.
- Nut-free option: Replace the walnuts with additional pumpkin seeds, sunflower seeds, or another seed you tolerate. You can also leave them out and increase the pumpkin seeds for a seed-based version.
- Gluten-free: Serve with your favorite gluten-free bread to keep the entire meal gluten-free. If you tolerate sourdough, it also works beautifully here.
- Storage: Store the spread in an airtight container in the refrigerator and use within 2–3 days.
- Texture: The spread will become smoother and softer the longer you process it. For a more rustic texture, use short pulses and stop while small pieces of nuts and seeds are still visible.
- Make it a full meal: For a more substantial breakfast, serve it on 1–2 slices of bread with your favorite low-FODMAP toppings and a side of fresh fruit or vegetables that you tolerate.