Meatless Monday: Tofu & Green Peas Paste
One of my favorite things about health-focused cooking is discovering recipes that completely surprise people.
You mention peas and tofu in the same sentence and most people don’t exactly picture something luxurious. But then you blend everything together with creamy avocado, fresh mint, olive oil, and lemon juice—and suddenly the entire thing transforms into something vibrant, silky, and incredibly satisfying.
That’s the magic of simple ingredients used creatively.
The first time I made this Tofu & Green Pea Paste, I honestly intended it to be a quick lunch spread for toast. Instead, I found myself standing at the counter dipping vegetables into it straight from the blender because the flavor was so unexpectedly fresh and addictive.
The sweetness of the peas balances beautifully with the brightness of lemon. The mint completely changes the experience, making the spread feel cool and refreshing rather than heavy. Then the avocado and tofu create this velvety texture that feels rich while still tasting clean and light.
It’s the kind of recipe that reminds me healthy food doesn’t have to imitate comfort food to be satisfying.
Sometimes vegetables and plant-based ingredients are most exciting when they’re allowed to taste like themselves—just elevated with texture, acidity, herbs, and balance.
That’s why I love recipes like this as a health-focused foodie:
they’re nourishing without feeling restrictive,
adventurous without being difficult,
and elegant while still being incredibly easy to make.
And visually? That bright green color alone feels like spring in a bowl.
Serve it on toast, alongside crackers, with crisp vegetables, or as part of a lunch board, and suddenly a few humble ingredients become something that feels café-worthy.
Tofu & Green Peas Paste
Ingredient List
⅔ cup (100g) green peas, frozen
⅜ cup (50g) natural tofu
¼ avocado
1 handful mint leaves
1 tbsp olive oil
1 tbsp lemon juice
Salt & pepper, to taste
Directions
Defrost the peas
Place the frozen peas into a large bowl.
Cover with boiling water and allow them to sit for a few minutes until defrosted.
Drain thoroughly.
Blend the ingredients
Transfer the peas into a blender or food processor.
Add:
crumbled tofu
avocado
mint leaves
olive oil
lemon juice
Season with salt and pepper.
Blend until smooth and creamy.
Adjust flavor
Taste and adjust seasoning if needed.
Add extra mint or lemon juice for more brightness and freshness.
Serve
Serve immediately with toast, crackers, or fresh vegetables.
Makes 1 serving.
Nutrition Facts
Calories per serving: 290
Fats per serving: 21 grams
Protein per serving: 11 grams
Carbohydrates per serving: 17 grams
This recipe is taken from our Eat Lean: Low Carb Delights cookbook featuring 40 flavorful recipes for a vibrant lifestyle.
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