Why the pea is the superfood of 2026
(+3 hero recipes)
Are you also fed up with all those cottage cheese recipes and are you – just like me – completely done with it? Then I come with good news. By now, in 2026, it is clear that we need to consume more fiber and protein. With the rise of colon cancer among young people, it’s simple: we need to increase our fiber intake. But yes: how do you do that when you find the flavoring of every recipe nauseating? I really can't stand cottage cheese anymore, you see. Fortunately for us cottage cheese haters (or for anyone who is ready for something different), there is a new superfood in town: peas. Yes, that classic is fan-tas-tic for you. And I’m going to tell you exactly why these will taste good and how to prepare them in the most delicious and different way.
This classic is apparently a superfood
Trends come and go. So does the food world. One moment everyone is suddenly making a low-calorie broccoli bowl that makes you lose eighty kilos after eating it for two weeks, and the next moment everyone is trying deconstructed sushi. You can get as crazy as TikTok goes, or better said: runs away with it. When it comes to how to get more protein, protein, or fiber, it scores. You can see this reflected in this new trend. Or well, ‘trend’: this is a traditional vegetable that is now being dressed up in a new outfit. And I’m not talking about one of the new ZARA collections, but a superfood outfit. The pea has undergone a rebranding from ‘pea soup that your grandma makes’ to ‘the next cottage cheese substitute’.
Because yes: the pea can replace this unripened cheese. Besides the fact that peas look so green that they make every meal feel just a bit healthier, they are truly a goldmine of good substances. Peas are very rich in plant-based proteins (a.k.a. protein), fiber, vitamins, and minerals. That sounds almost like you need to swallow a whole jar of pills for it, but you’re better off eating a handful of this vegetable. In 1 serving spoon (60 grams of frozen peas) there is already 2.4 grams of protein. You can easily add this to all your salads, poke bowls, and smoothies to get plenty of protein. And that’s a lot tastier than trying to mask the cottage cheese flavor with cocoa powder and actually preferring to throw your tub of fresh brownies in the trash.
@theplantslant Replying to @amber.p.o I’m with you @Tatum Johnson love peas! 🫛 #peas #fiber 1TP5Protein
This is how you make peas super delicious
I can totally understand that peas are not the sexiest food ever. Where a pasta Genovese immediately transports you to an Italian terrace, where you sit with a glass of wine and unlimited bruschetta, those peas give you completely different memories. In winter, in the pitch dark, eating some kind of pea puree, the peas with carrots that your mother cooked from the jar when there was no time. Or worse: you relive your childhood trauma from that one time you ate pea soup at your aunt's that was spoiled. Or well, probably only I do that, but good: the pea doesn’t have the best reputation. But you can definitely make it delicious. And it doesn’t have to be just that traditional Dutch pot. Try these three lifesaver recipes:
1. Pea pasta pesto
It’s time to ditch that jar of pesto and make fresh pesto yourself. This time we’re not using basil and pine nuts, but peas. This way you get a protein-rich sauce that is healthy and also tasty.
You will need: 300 grams of peas, a large handful of fresh basil, a large handful of parsley, olive oil, pepper and salt to taste, two large tablespoons of Parmesan cheese, a small splash of water, 350 grams of green asparagus, 1 clove of garlic, 200 grams of fresh spinach, and juice from 1 half lemon.
Here's how to make it: In a blender or a bowl, add 200 grams of peas. Then add the basil, parsley, olive oil, pepper and salt, Parmesan cheese, and a small splash of water. Blend this with your blender or immersion blender until you have a smooth sauce. Set it aside and cook your pasta (with salt!). Grab another pan for some extra vegetables in your pasta, because let’s be honest: those American recipes look delicious, but just pasta and sauce is really not enough. Heat some olive oil in the pan and add the garlic. Let this fry briefly and then add the asparagus, 100 grams of frozen peas, and spinach. Pour in the lemon juice and cook until the spinach has wilted. Is the pasta al dente? Then drain it and reserve a splash of pasta water. The penne and the pasta water can go into the pan. Pour in the pea pesto and mix everything well until you have a green pasta. You wouldn’t think it at first glance: but this is fantastic.
@maxlamanna 🌱 Spring Pea Pesto #recipesoftiktok #cookalong #veganrecipes #plantbased #veg #spring #learnontiktok
2. Pea rösti
Sometimes you have those days when you don’t feel like meat or fish, but you still want to get a lot of protein. Pea rösti are perfect for that. They are tasty, crunchy, and ideal with any meal. Try it on a sandwich as an on-the-go lunch, serve it with roasted potatoes with rosemary, or just eat it like that for breakfast. And please: don’t think right away that this is disgusting. With the right spices, you can make everything delicious, even peas. Which are already tasty anyway.
You will need: 300 grams of frozen peas, 1 clove of garlic, 3 tablespoons of nutritional yeast, a large handful of parsley and mint, pepper and salt to taste, 60 grams of flour, and 60 ml of water.
This is how you make it: First, cook your peas as stated on the package. Let them cool down a bit and put them in a blender or large bowl. Wash your hands and mash them a bit. Then chop the parsley and mint finely and press the garlic. Then it gets easy: you can just add the ingredients now. Add the parsley, mint, nutritional yeast, pressed garlic, pepper, salt, and flour. Mix this well and then pour in the water until you have a dough-like texture. Make small balls and fry them in some olive oil in a hot pan until they are golden brown.
Do you want a tasty dip sauce with it? Then a lemon yogurt dip goes very well with this. Chop some extra parsley and mint finely. Mix this with three tablespoons of Greek yogurt and the juice of 1 lemon. This is exactly the right fresh flavor that combines well with those pea rösti.
@_jacobking PEA FRITTERS 🫛 written recipe below 👇🏾 Even though the proteins in peas are easier to digest than meat, they’re cheap and high in fibre they do not get the love they deserve 🙏🏾 Here we’ve made a quick, healthy snack paired with a light dip makes for a perfect pea based treat! 👇🏾ingredients👇🏾 -300g frozen peas (thawed/cooked) -1 garlic clove -few tbsp nutritional yeast -bunch fresh parsley + mint -salt n pepper to taste -1/2 cup white flour (more if too wet) -1/4 cup water (more if too dry) Lemon yoghurt dip 👇🏾method👇🏾 -blend half of the peas, with garlic, nutritional yeast and water. -add the other half of the peas, finely chopped herbs, flour, salt and pepper then mix until combined. -shape into small patties, then fry or bake until crispy then serve with a sauce and enjoy! #recipe #food #snack #peas #healthy
3. Pea mint soup
If you prefer the warm pea soup (and don’t have a trauma like I do), you can give it a modern touch. Like this pea mint soup. This is just a bit different, but still tasty.
You will need: 900 grams of frozen peas, 1 potato, 1 onion, 4 cloves of garlic, 1 tablespoon of miso paste, 1 liter of vegetable broth, 1 large bunch of mint, 1 lemon, 2 tablespoons of olive oil, 2 tablespoons of butter, salt, pepper, paprika powder, and sugar to taste.
Here's how to make it: You start by finely chopping the onion. Sauté it in butter. Then cut the potato into cubes and add it. Add the garlic and let it sauté briefly. Meanwhile, bring 1 liter of water to a boil in another pot. Crumble 2 bouillon cubes and stir well until dissolved. Once the potato has softened a bit, add the frozen peas (leave a bit for garnish). Then pour in the vegetable broth. Add the miso paste and let it simmer for 5 to 10 minutes.
In the meantime, remove the mint from the stem and then add it to the soup. Also chop some mint finely for garnish. While it cooks, you can briefly boil the peas for garnish for 3 minutes and then cool them in ice-cold water. For a crunch, you can now fry finely chopped onion crispy in a pan to sprinkle over the soup later. Grab the immersion blender and blend the soup until smooth. Bring it back to a boil and add the lemon juice, paprika powder, pepper, and salt. Do you want it a bit sweeter? Then you can add a bit of sugar. Pour the soup into deep plates and sprinkle the cooked peas, crispy onion, and finely chopped mint on top.
@alfiecooks_ PEA + MINT SOUP – SOUP SEASON 🫛 Welcome back to SOUP SEASON, my new series, where I show you how to make 10 of the best soups in town. For EPISODE 4, we’re making my PEA + MINT SOUP with a crispy onion topping, which is ready in just 30 minutes 🔥 You can find the full written recipe down below – so let me know if you give it a go in the comments below! And remember, if you like what you see, make sure to follow for more soup season with me 🤩 INGREDIENTS (serves 4) 900g frozen peas 1 potato 1 onion 4 garlic cloves 1 litre vegetable stock 1tbsp miso paste (optional) Large bunch of mint 1 lemon 2tbsp olive oil 2tbsp (vegan) butter Salt Pepper Sugar TO SERVE Crispy onions / shallots (Vegan) cream Smoked paprika Toasted sourdough METHOD 1. Add the oil + butter to a large saucepan over a medium heat. 2. Finely dice the onion, then add to the saucepan once the butter has melted with a large pinch of salt. 3. Peel the potato, chop into small cubes, then add to onions + cook until soft (10-15 minutes) 4. Mince the garlic, add to the pot + fry until fragrant (1 minute). 5. Add 750g peas, the vegetable stock + miso paste. 6. Simmer for 5/10 minutes, or until potatoes are cooked through. Add a large handful of mint leaves & cover with a lid. 7. Reserve the rest of the peas for garnish – place in a bowl of boiling water for 3 minutes, then into cold water + set aside. 8. Blend the soup until smooth, then place back in the pot + bring to a simmer. Season to taste with a squeeze of lemon juice, then salt, pepper + sugar if needed. 9. To serve, ladle into bowls, top with a swirl of cream, olive oil, a spoonful of peas, crispy shallots + a sprinkle of smoked paprika. 10. Toast + butter your sourdough, then dive on in. #soup #soupseason #peas #peasoup #healthyrecipes #easyrecipes
So yes: there is more protein-rich food in life than cottage cheese. These green peas are living proof. I know where my preference lies and what I need to stock up on now. Before you all buy up the frozen peas. Enjoy your meal.
