Mashed Peas (Whole30, vegan)

This Mashed Peas recipe is a quick, easy and colorful side dish for any dinner!

Bright green peas are quickly cooked, then seasoned and mashed until they’re as chunky or as smooth as you like.

And the best part – no more peas rolling off your fork and falling onto the floor. (Does that just happen to me? Cool, cool.)

And this healthy green peas recipe can easily be made dairy-free, vegan, Paleo* and Whole30 compatible.

(*I originally stated these are Paleo but peas aren’t Paleo as they are a legume. Sorry for any confusion)

mushy peas in a white bowl on a wooden table next to a blue striped towel

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Mashed Peas – not just for babies

Maybe when you hear “mashed peas” you immediately think baby food. Maybe not. I don’t really know you (let’s grab some coffee sometime, mkay?).

But I am not a baby (not technically), I don’t have any babies and yet I love these.

By barely cooking green peas and mashing them with some butter or ghee and seasoning, you get a vibrant, cozy side dish that goes with just about anything.

You can mash them by hand for a chunkier texture or throw them into a food processor or high-speed blender to make them as smooth and creamy as you like.

And I meant what I said above. I like regular peas just fine but they’re hard to stab with a fork and if you try to scoop them up with a fork they just fall right off.

This recipe takes care of that problem!

Colorful, delicious and efficient? It’s almost too good to be true.

 

What you need to make mashed peas

frozen green peas, butter and salt, all in glass bowls on a wooden cutting board

Ingredients:

  1. frozen green peas (not thawed)
  2. fine sea salt
  3. freshly ground black pepper
  4. Cooking fat of your choice:
    1. butter (preferably grass-fed)
    2. Whole30 options: ghee, duck fat, coconut oil or other compatible fat
    3. vegan option: coconut oil or your preferred vegan butter substitute

Equipment:

  1. medium saucepan
  2. colander
  3. potato masher or a food processor or a high-speed blender
  4. measuring spoons (these are my favorite because they actually fit into spice jars!)

 

How to make mashed peas

First, bring a medium saucepan of water to a boil.

Add a large pinch of salt and let the water return to a boil. The salt might not all completely dissolve but that’s okay.

Add the frozen peas and let them cook for 3 minutes, starting the time immediately when you add them to the water. No need to wait for the water to come to a boil again.

Stir the peas occasionally.

When the 3 minutes is up, drain the peas (they don’t have to be perfectly drained or dry) and return to the saucepan if you’re mashing by hand.

Mash the peas until the start to get a little chunky. Then add the butter (or whatever fat you’re using), salt and pepper and keep mashing until they’re the consistency you like.

If using an appliance, after draining the peas, add them to the bowl or the food processor or blender with the butter, salt and pepper and blend until it reaches your preferred consistency.

And that’s it! How easy, right?

 

What to serve mashed peas with

These really can go with so many different entrees.

I love them with meatloaf, as you’ll see in the pics in that post.

But they’re also great with seafood like salmon, shrimp or white fish.

They’d also go well next to a burger, pork chops or chicken breasts.

a healthy green peas recipe where you mash them and serve in a white bowl on a wood table

Make ahead

The peas can be chilled in the fridge for up to 5 days.

They can also be frozen for up to 3 months. Thaw in the fridge overnight.

To reheat, quickly warm them in the microwave or in a saucepan over a low heat, stirring frequently.

 

Substitutions and variations

These mashed peas are great on their own but you can also add other ingredients to spice them up:

  1. lemon zest
  2. fresh herbs like mint, basil, parsley or tarragon
  3. a pinch of cayenne pepper or red pepper flakes to make them spicy
  4. A dash of coconut aminos or fish sauce (you’ll need less salt as those condiments are salty)
  5. A dash of garlic powder (or cook minced fresh garlic in a bit of butter until golden and stir into the mashed peas)

 

Other recipes you might like:

  1. How to cook parsnips
  2. Braised Red Cabbage
  3. Creamed Kale
  4. Bacon Ranch Crispy Smashed Potatoes

 

frozen peas, butter and salt on a cutting board and mashed peas in a white bowl
mushy peas in a white bowl on a wooden table next to a blue striped towel
Print Recipe
5 from 5 votes

Mashed Peas (Paleo, Whole30, vegan)

Mashed Peas are a quick, easy and colorful side dish that go with almost everything! Once you learn how to make them, you'll be whipping them up as part of your regular weeknight dinner routine.
Prep Time5 mins
Cook Time3 mins
Bring water to a boil10 mins
Total Time18 mins
Course: Side Dish
Cuisine: American
Keyword: easy side dish, green peas recipe, healthy side dish, mashed peas, vegan side dish
Servings: 4 servings
Author: Don Baiocchi

Ingredients

  • big pinch of fine sea salt, plus ¾ teaspoon and more if necessary, divided
  • 1 (16 oz.) bag frozen peas (unthawed)
  • 2 tablespoons butter, ghee or your preferred fat, plus more if necessary
  • freshly ground black pepper

Instructions

  • Bring a medium saucepan of water to a boil. Add a big pinch of salt and let the water return to a boil (some of the salt might not dissolve, which is fine).
  • Add the frozen peas and let them cook for 3 minutes, starting the time immediately after you add them (don't wait for the water to return to a boil). Stir them occasionally.
  • After 3 minutes, drain the peas and return them to the saucepan (they don't have to be perfectly drained or dry).
  • If mashing by hand, mash the peas until they start to get chunky. Add the 2 tablespoons butter, ¾ teaspoon of salt and some freshly ground pepper. Keep mashing until they reach your desired consistency. Taste and see if you want to add more butter, salt or pepper.
    If using a food processor or blender, add the peas straight to the bowl/blender jar from the colander. Add the butter, ¾ teaspoon salt and some freshly ground black pepper. Blend until they reach your desired consistency. Taste and see if you want to add more butter, salt or pepper.
    Serve warm.

Notes

Make ahead
The peas can be chilled in the fridge for up to 5 days.
They can also be frozen for up to 3 months. Thaw in the fridge overnight.
To reheat, quickly warm them in the microwave or in a saucepan over a low heat, stirring frequently.
 
Substitutions and variations
These mashed peas are great on their own but you can also add other ingredients to spice them up:
  1. lemon zest
  2. fresh herbs like mint, basil, parsley or tarragon
  3. a pinch of cayenne pepper or red pepper flakes to make them spicy
  4. A dash of coconut aminos or fish sauce (you'll need less salt as those condiments are salty)
  5. A dash of garlic powder (or cook minced fresh garlic in a bit of butter until golden and stir into the mashed peas)

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