This vegan pea toast with tahini is perfect for days when you’re short on time but still want something nourishing and satisfying. Whether for breakfast, a quick lunch, or an easy plant-based dinner, this mashed peas on toast recipe delivers big flavor with minimal effort.
The idea for this recipe originally came from a cookbook — but the recipe felt far too complicated for everyday life. Too many ingredients, endless toppings, and flavors that depended on having everything just right.
So I simplified it radically and focused on what truly matters: peas, lemon, salt, pepper — and tahini as the creamy, whole-food secret ingredient instead of oil.
The result? A simple vegan comfort food recipe that’s ready in minutes, incredibly flavorful, and one you’ll find yourself making again and again.
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Why You’ll Love This Vegan Pea Toast Recipe
- Ready in under 15 minutes
- Creamy without oil thanks to tahini and mashed peas
- Packed with plant-based protein and fiber
- Perfect for breakfast, lunch, or a light dinner
- Minimal ingredients you almost always have on hand
Ingredient Notes
- Frozen Peas – Convenient, naturally sweet, nutrient-rich, and the perfect creamy base for this healthy pea spread.
- Tahini – Adds creaminess without oil and brings a subtle nutty depth. Use light tahini (made from hulled sesame seeds) for a milder flavor.
- Lemon Juice – Brightens the flavor and adds balance. Lime juice works too.
- Salt & Pepper – That’s all you need to round everything out beautifully.
See recipe card for quantities.
Step-By-Step Instructions
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- Step 1: Place frozen peas in a bowl and pour boiling water over them. Let thaw for 5 minutes.
- Step 2: Drain the peas. Add tahini, lemon juice, salt, and pepper.
- Step 3: Using a fork or potato masher, mash roughly so the pea mixture still has texture. Adjust seasoning to taste.
- Step 4: Spread the creamy pea mixture generously onto toasted sourdough bread or your favorite toast. Serve immediately.
Top Tip!
If you prefer it extra creamy, blend half the peas until smooth and mix them back into the roughly mashed peas. This gives you the perfect balance between silky and chunky.
Alternatively, blend everything fully for a smooth tahini pea dip.
Variations
This vegan mashed peas recipe is easy to customize:
- Mediterranean Style - Add chopped parsley, minced garlic, and a few capers. Top with fresh tomatoes.
- Protein Boost - Serve alongside or topped with tofu scramble.
- Extra Crunch - Sprinkle with toasted sunflower seeds, black sesame seeds, or pumpkin seeds.
Other Ways to Use Mashed Peas
This pea tahini spread isn’t just for toast.
As a Sandwich Spread
Delicious cold in sandwiches or wraps — perfect for work or picnics.
As a Dip
Great with carrot sticks, cucumber, bell peppers, roasted potatoes, or oven-roasted vegetables.
As a Bowl Topping
Add a dollop to grain bowls with quinoa, lentils, or roasted veggies for extra creaminess.
FAQ
Sourdough is ideal for texture and flavor, but whole-grain toast or gluten-free bread works too.
Store in an airtight container for up to 3-4 days.
Yes! It’s delicious slightly warm or at room temperature.
More Vegan Dips & Spreads
Looking for other recipes like this? Try these:
I hope you’ll give this Vegan Pea Toast with Tahini recipe a try. If you love this recipe, be sure to leave a comment, rate the recipe and tag me on instagram (#veggiejam) with your recreation.
PrintRecipe
Vegan Mashed Peas on Toast
- Prep Time: 5 min
- Cook Time: 5 min
- Total Time: 10 min
- Yield: 2 servings 1x
Description
This vegan pea toast with tahini is perfect for days when you’re short on time but still want something nourishing and satisfying. Whether for breakfast, a quick lunch, or an easy plant-based dinner, this mashed peas on toast recipe delivers big flavor with minimal effort.
Ingredients
- ¾ cup (100 g) frozen peas
- 1 tbsp light tahini
- 1 tbsp lemon juice
- ⅛–¼ teaspoon salt
- Freshly ground black pepper
- Fresh sourdough bread for serving
Instructions
- Pour boiling water over peas and let thaw for 5 minutes.
- Drain well.
- Add tahini, lemon juice, salt, and pepper.
- Mash roughly with a fork.
- Adjust seasoning.
- Toast bread, spread generously, and serve immediately.
Notes
Tip: Double or triple the recipe to meal prep for the week. If making a larger batch, using a food processor will make mashing easier.
Nutrition
- Serving Size: 1 of 2 servings (no bread)
- Calories: 159 kcal
- Fat: 7,8 g
- Saturated Fat: 1,1 g
- Unsaturated Fat: 6 g
- Carbohydrates: 10.9 g
- Fiber: 5,8 g
- Protein: 7,6 g
This post is also available in German (Deutsch).
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