008 / 75 · Bowls, breakfasts and small meals
Chickpea and Pea Mash with Rye Crispbread
8 loaded rye crispbreads; 4 crispbreads and half the mash per serving · Active 12 min · Cook 6 min · Total 22 min
Print recipe · PDFA coarse warm mash makes canned chickpeas feel different from another cold hummus bowl. Fresh shelled peas give it color and a little sweetness, while yogurt loosens the finished texture. The recipe includes the rye crispbread, so the portion is a usable light lunch rather than an unspecified dip. Assemble just before eating to keep the crispbread firm.
Cook the peas until they mash
Fresh shelled peas are the primary ingredient here. They should press easily with a fork before the canned chickpeas join them. You do not need a blender: leave some chickpea pieces and small pea fragments for texture. Retain the measured cooking water, which helps the warm mixture mash without adding a large amount of oil.
Build only what you will eat
Warm mash softens crispbread quickly. If you are eating one serving later, keep half the mash in a covered chilled container and its four crispbreads dry. The lemon, mint and yogurt are mixed through the whole batch, so both portions receive the same balance. The result is a spoonable topping that stays on a crispbread, not a smooth pourable sauce.
Ingredients
- 150 g (about 5.3 oz) fresh peas, shelled weight
- 200 g (about 7.1 oz) ready-to-eat canned chickpeas, drained and rinsed
- 30 ml (about 2 US tbsp) water
- 50 g (about 1.8 oz) plain yogurt
- 15 ml (about 1 US tbsp) lemon juice
- 10 ml (about 2 US tsp) olive oil
- 5 g (about ¼ US cup loosely packed leaves before chopping) fresh mint leaves, finely chopped
- 1 g garlic powder, about ⅓ tsp
- 1 g (about ⅛ US tsp plus a small pinch) fine salt
- 0.2 g (a small pinch) ground black pepper
- 80 g (about 2.8 oz) plain rye crispbread, 8 pieces of about 10 g (about 0.35 oz) each
Set out
1000 W microwave with turntable, Microwave-safe bowl, 1.5 L (about 1.6 US qt) capacity, Microwave-safe vented cover, Fork or potato masher, Spoon, Knife and board, Kitchen scale and measuring jug, Oven mitts, Two serving plates
Allergens
Milk, Rye. Check labels and substitutions.
Make it
- Put the peas and 30 ml (about 2 US tbsp) water in the 1.5 L (about 1.6 US qt) bowl. Cover with a vented cover. Microwave at 1000 W full power for 2 minutes, stir, then cook 1–2 minutes more until the peas are tender enough to mash. Keep all the water.
- Add the drained chickpeas, garlic powder, salt and pepper. Stir, cover again and microwave at full power for 2 minutes, stirring halfway through, until the beans are hot throughout. Let stand covered for 2 minutes.
- Mash the warm peas and chickpeas coarsely with the fork or masher. Stir in all the yogurt, lemon juice, olive oil and chopped mint. Leave some small pieces for texture rather than blending smooth.
- Divide all the mash over the 8 crispbreads and serve 4 per person. For a later portion, keep its mash and dry crispbreads separate until serving.
A complete crispbread portion
The recipe uses 80 g (about 2.8 oz) crispbread in total, divided 40 g (about 1.4 oz) per person. If your pieces weigh differently, weigh the portion instead of assuming four pieces always equal 40 g (about 1.4 oz).
Fresh and frozen have different routes
The stated clock uses fresh peas. Frozen peas are not treated as a ready-to-eat ingredient; follow the complete package cooking route before using them in the variation.
Ingredient labels
Rye contains gluten. Crispbread may also contain wheat, sesame or soy; check its label.
A useful detail
The 22-minute estimate allows shelling or weighing prepared fresh peas, up to 6 minutes of sequential heating, the 2-minute stand and assembly. If shelling from whole pods, allow extra time for a large or awkward batch. Times are starting ranges for a 1000 W microwave. Use the stated power setting, stir and turn as directed, and use the food endpoint rather than the clock alone. A different wattage or bowl shape may need additional short bursts.
Another way
- Use 150 g (about 5.3 oz) frozen peas only after giving them the full cooking process on their package, including its water, stir and stand instructions. If the label gives only a whole-pack process, cook that full pack, weigh 150 g (about 5.3 oz) cooked peas for this recipe and cool unused peas promptly; this alternative can extend the clock. Omit the fresh-pea cooking stage and begin the bean stage with the cooked peas and the recipe’s 30 ml (about 2 US tbsp) water; drain any excess package-cooking water if the label directs.
- Replace mint with 5 g finely chopped flat-leaf parsley for a less cooling flavor.
Keep it well
Refrigerate the mash in a shallow covered container within 2 hours, or 1 hour above 90°F/32°C, at 40°F/4°C or below. Use within 2 days. Keep crispbreads dry and airtight. Serve the mash cold, or reheat a separate portion with stirring to 165°F/74°C and stand 2 minutes; add to the crispbread immediately before eating.