Substitutes for peas in cooking include lentils, chickpeas, asparagus, broccoli florets, avocado, butternut squash, edamame, green beans, cauliflower florets, and zucchini, suitable for various dishes like soups, pastas, purees, and salads. Each offers unique flavors and textures as alternatives.
Lentils can replace peas in soups and stews, offering a similar texture and protein content. They require longer cooking time. Use in a 1:1 ratio or to taste. They thicken dishes as they cook. Popular brands include Goya and Bob's Red Mill.
Chickpeas add a nutty flavor and hearty texture to soups and stews. They are larger than peas, so consider chopping them. Use in a 1:1 ratio. They are also rich in protein. Brands like Bush's and Goya are recommended.
Chopped asparagus can offer a similar color and a complementary flavor in pasta and rice dishes. Cook until tender-crisp. Use in a 1:1 ratio. Asparagus brings a distinct flavor and a bit of crunch. No specific brands necessary.
Small broccoli florets can be a good substitute for peas in pasta and rice dishes. Blanch or steam before adding. Use in a 1:1 ratio. Broccoli provides a similar color and adds texture. Brands like Green Giant and Birds Eye offer fresh and frozen options.
Mashed avocado can replace pea puree in baby food and dips for a creamy texture and mild flavor. Use in a 1:1 ratio. Rich in healthy fats and creamy in texture. No specific brands required, but ensure ripeness for best results.
Cooked and mashed butternut squash offers a sweet flavor and smooth texture, suitable for purees and baby food. Use in a 1:1 ratio. It provides a similar color and nutritional profile. Brands like Libby's and Earth's Best offer pureed options.
Edamame are young soybeans with a similar crunch and sweetness to peas. They work well in salads and side dishes. Blanch or steam before using. Use in a 1:1 ratio. They also add a protein boost. Popular brands include Seapoint Farms and Birds Eye.
Chopped green beans can mimic the texture of peas and work in salads and side dishes. Steam or boil until tender. Use in a 1:1 ratio. They offer a slightly different flavor but maintain the color and bite. Brands like Green Giant and Del Monte are commonly available.
Small cauliflower florets can substitute for peas in gluten-free and vegetarian dishes. Cook until tender. Use in a 1:1 ratio. Cauliflower offers a neutral flavor and can take on seasonings well. Brands like Green Giant and Caulipower are popular.
Diced zucchini can replace peas in various dishes for a similar bite and a boost of nutrition. Sauté or steam before adding. Use in a 1:1 ratio. Zucchini has a mild flavor that complements many dishes. Organic brands are available, but no specific brands necessary.
| Recipe Category | Substitutes |
|---|---|
| Soups and Stews | Lentils, Chickpeas |
| Pasta and Rice Dishes | Asparagus, Broccoli Florets |
| Purees and Baby Foods | Avocado, Butternut Squash |
| Salads and Side Dishes | Edamame, Green Beans |
| Gluten-Free and Vegetarian Recipes | Cauliflower Florets, Zucchini |
While peas have a unique flavor and texture, these substitutes can effectively fill their role in various culinary applications. Each alternative brings its unique characteristics, allowing for culinary creativity and adaptation to dietary preferences or restrictions.
