Easy Mushy Peas with Roasted Veggies

BY : PUBLISHED : September 14th, 2022 UPDATED: September 30th, 2022

This easy mashed peas recipe makes a delicious hearty side dish but can work too as the main dish for vegan and vegetarian meals. Ready in about 30 minutes, this mushy peas recipe is perfect for busy weeknights!

Jump to Recipe      

Are you ready to try something new? Go for it!

completed Easy Mushy Peas with Roasted Veggies plated on a white bowl against a light background

This mushy peas recipe is a great way to get your veggies in! The sweetness of the peas and onions makes it super tasty and delicious, and it takes so little time to prepare. 

Roast your veggies in the oven with some olive oil while you boil the peas, mash the peas and serve them together. Voilá! You have a perfect weekday lunch!

If you're not a fan of cauliflower this is a great way to eat it. Roasting it in the oven makes the flavor get to a whole new level. Nutty and sweet. Just perfect!

If you want to add an extra touch to it you could make a simple vegan alfredo sauce or garlic cream sauce and drizzle it on top or maybe toast some baguette slices and put them on the side. So good!

What are Mashed Peas?

They go by the name, mashed peas, mushy peas, or smashed peas! They might sound like an unusual recipe to you but let me tell you - they’re so yummy! 

Mushy peas are a common dish in the UK and an all-time favorite. People eat them with their Sunday Roasts at the local pubs or at grandma's house. Now, just because it has traditional origins doesn't mean this recipe will be old-fashioned. 

It's an oldie with a twist! And the best part is that they're super healthy!

Why This Recipe Works

  • Vibrant colors! Cooked peas deliver a super bright green color and the roasted veggies have so many beautiful shades of red and purple.
  • A healthy way to eat the rainbow! Green peas are full of nutrients and vitamins, and full of good plant protein to keep you fuller for longer.
  • Side dish or main dish. Mashed peas are traditionally a side dish, but bulking them up in this recipe, makes it hearty enough for a main dish.
  • A unique way to eat peas. If you’re looking for a new way to eat peas, trying them out mashed makes a nice change.

What Goes Into This Recipe

The ingredients to make this mushy peas dish are so nourishing and full of life, you'll feel nice and light after eating it (not to mention energetic)!

ingredients for Easy Mushy Peas with Roasted Veggies against a light background
  • Peas: This recipe relies on frozen peas making it perfect for any time of the year. When fresh peas are available, you can definitely use them instead.
  • Roasted vegetables: Cauliflower florets, red onion, and carrots. 
  • Olive oil: A healthy oil used to roast the veggies.
  • Seasoning and garnish: Fresh thyme, sesame seeds, salt, and pepper.

How To Make Mashed Peas

  • 1) Prep before getting started. Preheat the oven to 350 degrees F and line a baking sheet with parchment paper or a silicone mat.
  • 2) Cook the peas. Boil them in salted water for about 10 to 15 minutes, until they soften up.
  • 3) Combine the cauliflower, onion, and carrots on the lined baking tray and drizzle them with some olive oil, and season with salt and pepper to taste.
  • 4) Place the vegetables in the oven to bake for 20 to 25 minutes.
  • 5) When the peas are soft, drain and mash them with a fork and season with salt and pepper. Cover with a lid and keep warm until the roasted vegetables are ready.
  • 6) Serve up mashed peas with the roasted veggies on top and a sprinkle of sesame seeds and fresh thyme.

Expert Tips and FAQs

  • In spring or early summer, try making this recipe with fresh peas.
  • Don't overcook the peas. For an ultra-bright green color, cook them just until tender.
  • Cut the roasted vegetables into similar-sized pieces so they cook evenly.
  • Give the veggies room when cooking. Use a large enough baking pan so the veggies can be spread out. They will cook more quickly and crisp up better.
Is mushy peas healthy?

In general, peas are a healthy ingredient to use in recipes. They are a good source of fiber, protein, vitamin C, vitamin K and much more. Some recipes may add butter or other ingredients that may change the healthiness of the dish.

completed Easy Mushy Peas with Roasted Veggies plated on a white bowl against a light background

Variations and Substitutions

  • Add some herbs: Mix in chopped basil, mint, parsley, tarragon and thyme to the mixed peas to change up the flavor.
  • Make it spicy: Add a pinch of red pepper flakes or a dash of cayenne pepper.
  • Add more protein: Add some nuts such as sliced almonds or chopped walnuts, some crispy chickpeas, or toasted pepitas to the top of your plate of mashed peas.

What to Serve with Mashed Peas

Here are some of my favorite ways to serve mashed peas.

More Vegetable Recipes

Photos by Alfonso Revilla

completed Easy Mushy Peas with Roasted Veggies plated on a white bowl against a light background
Mushy Peas with Roasted Veg 4 1

Easy Mushy Peas with Roasted Veggies

Zhoro Apostolov
This easy mashed peas recipe makes a delicious hearty side dish but can work too as the main dish for vegan and vegetarian meals. Ready in about 30 minutes, this mushy peas recipe is perfect for busy weeknights!
5 from 53 votes
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Dinner, Lunch
Cuisine English
Servings 2 servings
Calories 266 kcal
METHOD Stovetop
DIET Vegan

Ingredients
  

  • 12 ounces of frozen peas
  • 2 cups of cauliflower florets
  • ½ of a large red onion chopped
  • 2 carrots sliced at an angle
  • Olive oil
  • Salt and pepper to taste
  • Sesame seeds to taste
  • Fresh thyme to taste

Instructions
 

  • Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper or a silicone mat.
  • Boil the peas in salted water for about 10 to 15 minutes, until they soften up.
  • Put the cauliflower, onion, and carrots in a baking tray and drizzle them with some olive oil and season with salt and pepper.
  • Bake for  20 to 25 minutes.
  • When the peas are soft, drain and mash them with a fork and season with salt and pepper.
  • Serve with the roasted veg on top and a sprinkle of sesame seeds and fresh thyme.

Notes

  • In spring or early summer, try making this recipe with fresh peas.
  • Don't overcook the peas. For an ultra-bright green color, cook them just until tender.
  • Cut the roasted vegetables into similar-sized pieces so they cook evenly.
  • Give the veggies room when cooking. Use a large enough baking pan so the veggies can be spread out. They will cook more quickly and crisp up better.

Nutrition

Calories: 266kcalCarbohydrates: 38gProtein: 12gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 82mgPotassium: 954mgFiber: 14gSugar: 16gVitamin A: 11493IUVitamin C: 122mgCalcium: 101mgIron: 3mg
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

About Zhoro Apostolov

View all posts by Zhoro Apostolov

Reader Interactions

Comments

  1. Teodora says

    5 stars
    So warming and nutritious! Love it!

    • Andrea White says

      Gotta love a good veggie dish!

  2. Gina H. says

    5 stars
    One of my favorite new sides! I love adding extra veggies to my meal. Yum!

    • Andrea White says

      Gotta love tasty veggie dishes like this one! So good!

  3. Beatriz says

    5 stars
    These mushy peas with veggies are such an easy dinner and full goodness!

    • Andrea White says

      Yesss - such a great recipe Bea! 🙂

  4. Rachel says

    5 stars
    These mashed peas are both beautiful and delicious! Going to have to make this one often!

    • Andrea White says

      You won't regret it! This mashed peas dish is too good

  5. Nancy says

    5 stars
    I love mushy peas. So tasty veggie recipe

    • Andrea White says

      Super tasty! Gotta love it!

  6. Janaye says

    5 stars
    Such a colourful bowl! Looks delicious

    • Andrea White says

      Yesss! Bea out did herself with this one!

  7. Giangi Townsend says

    5 stars
    Healthy and so delicious. The best combination and so easy to make, thank you.

    • Andrea White says

      Agreed! Such a yummy and nutritious combo!

  8. Alyssa Reinbolt says

    5 stars
    I honestly never thought about making mashed peas, great recipe!

    • Andrea White says

      Right?! Such a yummy dish!

  9. Katie says

    5 stars
    This is absolutely divine! I can't wait to make this healthy recipe again1

    • Andrea White says

      Hope you enjoy it! It's a delicious one!

  10. Cindy says

    5 stars
    Peas are a favorite of mine. So good!

    • Andrea White says

      Agreed! So so good!

  11. Crystal says

    5 stars
    What a colorful and nutritious meal! I love it!

    • Andrea White says

      Yesss! Gotta love all the flavor of this one!

  12. Tina says

    5 stars
    I've never had mashed peas before, but this recipe makes me so excited to try them!

    • Andrea White says

      You're going to love it!

  13. Andrea White says

    5 stars
    Love how nutritious this dish is! So good!

Leave a Reply

Your email address will not be published.

Recipe Rating




BeanandRiceBurrito PBOAB 1

5 Secrets to Easy Meal Planning

Free Printable Plans & Recipes for Healthy Meals

FREE EMAIL BONUS

Plantbased on a budget Logo
Share to...