Tuesday, July 16, 2024
HomeWFPB RecipesBreakfastEasy Peasy - Chickpea and garden pea smash

Easy Peasy – Chickpea and garden pea smash

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Chickpeas and garden peas are both high in fibre, making this Easy Peasy Chickpea and Garden Pea Smash an excellent choice for digestive health. The fibre content helps regulate bowel movements, promotes a feeling of fullness, and may even contribute to weight management. Additionally, the fibre in chickpeas and garden peas can help maintain stable blood sugar levels, which is especially beneficial for individuals with diabetes or those looking to prevent blood sugar spikes.

This dish incorporates red, orange capsicum or grated carrot, which adds a vibrant splash of colour and an extra dose of nutrients. Capsicum is an excellent source of vitamin C, which is crucial for immune function, collagen synthesis, and antioxidant protection against harmful free radicals. Carrots are rich in beta-carotene, a precursor to vitamin A, known for promoting healthy vision and skin. By including these vegetables in your Chickpea and Garden Pea Smash, you’re boosting the overall nutritional value of the dish.

Another advantage of this recipe is the choice of herbs, which allows for personalisation and additional health benefits. Herbs like parsley, mint, or basil not only enhance the dish’s flavours but also provide a unique array of vitamins, minerals, and antioxidants. For example, parsley is a good source of vitamin K, which supports bone health and aids in blood clotting. Mint offers digestive benefits and can help alleviate symptoms of indigestion or nausea. Basil contains anti-inflammatory properties and is a rich source of vitamin K, vitamin A, and iron. Adding a variety of herbs to your Chickpea and Garden Pea Smash allows you to enjoy a burst of fresh flavours while incorporating extra nutrients into your meal.

Easy Peasy

Innes HopeInnes Hope
A quick, tasty, protein meal!
Smashed chickpeas and garden peas … as a lunch or dinner dish for two, each serving has the protein of two eggs. Pile it not quite so high and serve three or four. Canned food can be always on hand, and the tins are easily recycled. Easy Peasy all round!
Course Breakfast, Main Course


  • 1 can chickpeas
  • 1 can garden peas
  • some finely chopped red or orange capsicum or grated carrot
  • your choice of herbs
  • cracked pepper
  • salt (optional)
  • salad greens, sliced tomato or beetroot, etc to suit your serving size


  • Drain and rinse the chickpeas. Put a few aside, and the bulk into a wide pan. No oil is needed.
  • Smash the chickpeas in the pan using a fork. Discard some of the empty skins that pop off whole if they look visually unappetising. Leave the rest in the mix.
  • Drain the peas, saving the juice in a small jug. Put a few peas aside and smash the rest in with the chickpeas in the pan. Add pea juice if the mix is too dry for your taste.
  • Add the capsicum or carrot, herbs, pepper & salt – the quantity is up to you.
  • Heat the mixture on medium, stirring as you go. When it’s almost hot enough to serve, stir in the chickpeas and peas you had put aside. Heat a bit more.
  • Pile it onto the plate as is. Or press a layer onto a couple of slices of wholegrain toast and pile the rest on top. Add your salad greens, etc, and … YUM!
Keyword chickpea, garden peas, plantbased, wfpb
Tried this recipe?Let us know how it was!
Innes Hope
Innes Hope
Innes Hope works in the arts, crafting thoughts into words, verses, and recipes for a better world. She stopped eating animals in the early 1970's inspired by reading the book, Diet for a Small Planet. Innes remains concerned about food justice and the climate crisis, and for her, living a plant-wholefoods lifestyle is an obvious choice - an instantly effective, delicious, resilience-empowering, and deeply rewarding way to help heal the world. Still enjoying better health and energy since discovering whole food plant-based eating over 12 years ago, she encourages others to join her on the journey.

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