Healthy Vegan Pea, Bean and Flax Spread (Breakfast or Snack)

If you are looking for an easy vegan breakfast option that is rich in fiber and protein, try this green pea, bean, and flax seed spread, which looks a lot like British mushy peas or avocado toast! This is budget friendly because the main ingredients are canned beans ($0.75 – $1.50) and frozen green peas ($0.79- $2.00 per 8oz). Just make sure your canned beans don’t have anything added other than water or salt.

Simply take a few minutes to make a batch, and have a container ready for the week. Pair this with a whole grain bread and voila, breakfast is served!

You can use these ingredients as a base and get creative with the flavors, additions, or toppings! Other ingredients could include garlic, nuts, nutritional yeast, red pepper flakes or lemon juice. You can top toast with things like smoked paprika, coarse salt, more flax seeds, fresh herbs, or really anything 🙂

Btw, flax seed has been having a moment as a super food, but are there any other Poles who have memories of drinking ground flax seed with hot water to cure numerous ailments in their youth? Or was that just me? I still enjoy flax seeds despite those experiences…anyway, hope you enjoy this.

Happy New Year! May 2021 be nothing like 2020 :/


  • 15.5 oz can of cannellini or navy beans
  • 1 cup defrosted peas (will be closer to 1.5 cups when frozen)
  • 2 tbsp flax seed
  • 1 tbsp fresh parsley, roughly chopped
  • 1/3 tsp salt
  • 1/4 tsp freshly ground black pepper
  • 1 tbsp olive oil or sunflower oil


Put flax seeds in a food processor or a blender and blend for a few seconds until many of the seeds break apart. Add beans, peas, salt, pepper, parsley to the processor and mix for about 10 seconds. Then add oil and mix until the mixture is pretty smooth. Taste and adjust seasoning as you like.

Smear on toast or refrigerate for future use.


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