Give Peas a Chance: 25 Tasty Ways to Use Frozen Green Peas

By Lisa Esile, MS,

It’s easy being green when you’re as cute and sweet as the garden pea. Snap-frozen at their freshness peak with zero additives, these quick-cooking gems are affordable and loaded with nutrition—the only prep they need is a quick shake of the freezer bag. Featuring salads, casseroles, grain bowls, pasta, spreads, and dips, this delicious collection of our favorite frozen pea recipes will wow pea lovers and skeptics alike. Keep a bag in your freezer and this list of recipes on hand and you’re always halfway to a quick and healthy meal!

Green Pea Hummus with Fresh Mint

Green Pea Hummus with Fresh Mint

This verdant green hummus uses chickpeas as a base but skips tahini in favor of sweet and creamy green peas. A little lemon zest and fresh mint brighten everything up, making this an excellent low-fat dip or spread. A fan writes, "This is possibly the best hummus I've ever had."
Creamy Chickpea Pasta Primavera in a wooden bowl with a metal fork on a cement countertop

Creamy Chickpea Pasta with Peas

Ready in 25 minutes, this creamy pasta and peas recipe is ideal for busy weeknights. Chickpeas add extra heft, ensuring you feel satisfied but not stuffed. Sweet green peas, tangy tomatoes (fresh and sun-dried), and crunchy snow pea pods deliver loads of veggie flavor while creamy hummus coats every morsel in garlicky goodness.
A bowl of savory homemade vegan oatmeal studded with asparagus and peas, and topped with lemon wedges and radish slices, on a white wooden table with a bowl of additional garnishes on the side

Savory Oats with Asparagus and Peas

Creamy and satisfying, these savory oats are a convenient meal at any time of the day. Peas, asparagus, and rolled oats only need a few minutes in a savory vegetable broth to develop a rich, earthy flavor. Finish with your choice of garnishes. We like fresh dill, lemon juice, radish slices, and chives, but feel free to get creative and use what suits your palate and pantry supplies! A reviewer writes, “I love savory oats for my morning oats! No turning back.”
stacked vegetable sandwiches

Stacked Vegetable Sandwiches with Cilantro Chutney

The success of these party-worthy sandwiches is a vibrant green chutney made from green peas and cilantro, with extra flavor coming from tahini, date paste, garlic, and lime juice. Slather the scrumptious green spread on whole grain bread, then top with thinly sliced steamed potato and beets, crunchy cucumber, tangy red onion, and juicy red tomato. A reviewer shares, “I really enjoyed this sandwich. It was very tasty. I never thought of using peas this way.”
Butter lettuce and green pea alad

Butter Lettuce and Green Pea Salad

Soft and tender butter lettuce makes a great base for a green salad. Sweet garden peas, cooling cucumber, and yellow bell pepper add variety without overpowering the delicate greens. Drizzle with a creamy cashew-cilantro dressing for a light salad that goes well with more substantial mains such as a burger or casserole. To make this a meal, add cooked beans or whole grains such as farro, brown rice, or quinoa.
cauliflower rice salad

Rainbow Cauliflower Rice Salad

Ready in 20 minutes, this tasty salad uses healthy convenience foods such as frozen peas and corn to delicious effect. Make your own cauliflower rice using your food processor, or grab fresh or frozen cauliflower rice from the store. Lemon juice, cilantro, and a few sliced almonds transform this colorful bowl into a memorable meal. A commenter notes, “We had this today for dinner. It was scrumptious, delicious, and better than I imagined it would be. My whole family asked for seconds, and my husband had thirds! Will have this quite regularly.”
A woman's hand scoop up a spoonful of the Best-Ever Beefless Stew (a Vegan Beef Stew) from a ceramic bowl

Best-Ever Beefless Stew

This robust stew from Cathy Fisher marries the umami-rich flavor of portobello mushrooms with a medley of common veggies in a savory broth and is perfect for all ages. Tomato paste pumps up the flavor, and a bouquet of fresh rosemary and parsley adds herbal notes. One fan writes, “Big hit with my meat-eating family.” Another shares, “Delicious, one of my favorite soup recipes.”
Spanish-Style Fava Beans in a white bowl sitting on a brown plate with a spoon on the side

Spanish-Style Fava Beans

Made with fresh tomatoes and smoked paprika, these Spanish-style fava beans come together quickly and fill the house with the warming aromas of the Mediterranean on a summer afternoon. Tender garden peas add sweetness, while firm fava beans lend heft to this sensational dish. Serve the saucy beans over a bed of brown rice—or, for a tapas-style dish, skip the rice and serve with crusty bread.
Mexican-Style Brown Rice on a while plate with a metal fork sitting on a yellow tile tabletop

Mexican-Style Brown Rice

This whole-food, plant-based take on Mexican-style rice is a good recipe to have up your sleeve, as it makes a satisfying accompaniment to all sorts of meals. Toasting the dry rice grains with chopped onion, garlic, and oregano produces a rich, nutty flavor and adds an herbal depth. Add water, peas, carrots, and tomato sauce and simmer until the rice is tender. Serve this creamy, tangy brown rice with enchiladas, tacos, or tostadas.
15-Minute Quinoa Slaw Bowl in a white dish with a metal spoon

15-Minute Quinoa Slaw Bowl

This speedy salad is a light and tasty addition to your weekly rotation. Mashed chickpeas, seasoned with lemon juice and garlic powder, pair well with frozen green peas, tangy tomatoes, and a crunchy cabbage-carrot slaw. As an added bonus, you can make this colorful bowl in a microwave. A satisfied fan writes, “Delicious! Just made this for lunch. Prepped the quinoa beforehand so it came together quickly when it was time for lunch.”
This pea guacamole tastes so much like the real thing that most people won’t be able to guess what it is made from.

Green Pea Guacamole

This fan-favorite pea guacamole from plant-based legend Mary McDougall, RN, will make you marvel at what you can do with a bag of frozen peas and is much lower in fat than traditional guacamole. Cumin adds an earthy depth, lime juice brightens things up, and guacamole classics, such as chopped tomatoes, cilantro, and scallions, transform it into a family-friendly dip or spread. A contented parent writes, “My 6- and 12-year-old girls loved it with some scoops; I was shocked and so happy to have found a healthy snack for them.”
Shepherd’s Pie in a cast iron casserole dish

Shepherd’s Pie

Meaty portobello mushrooms give this comforting plant-based shepherd's pie a rich flavor that suits all ages and palates. The onion- and garlic-infused potato topping has a buttery flavor and complements the saucy tomato-veggie base. This handy recipe is one to bookmark for when you don't know what to make for dinner.
roasted cauliflower and quinoa casserole app

Roasted Cauliflower and Quinoa Casserole

This crazy-good vegan casserole starts with a base of quinoa and store-bought marinara, delivering big flavor with minimal effort. The mild, sweet flavors of onion and cauliflower soak up the herbal notes of Italian seasoning, while green peas lace the casserole with hits of sweetness. Bake for 25 minutes or until there’s browning on the cauliflower, and serve with a green salad. A commenter writes, “Very delicious and simple! Filling without making me feel heavy.”

Aloo Mattar

Made with potatoes, peas, and a creamy tomato sauce, this classic Indian dish gets complex flavors from dry toasting the spices for a few minutes before you start. You may have to hunt a few of the spices down at your local grocery store, but you’ll be pleased you took the time! Serve with fresh cilantro or parsley. A fan writes, “Love this dish! Sometimes, I add cauliflower as well.”
creamy vegan risotto with mushrooms, carrots, and peas, in a white bowl on a red plate

Lots-of-Vegetables Risotto

Creamy and flavorful, this veggie-strong risotto is an ideal cozy meal on a cool day. Brown rice gets a rich, savory flavor when cooked with garlic and mushrooms, while peas and carrots add bursts of sweetness. A commenter shares, "Creamiest and tastiest vegan risotto I've ever had." For another pea-studded risotto, check out Mushroom and Green Pea Risotto
Hearty Purple Cabbage Soup in a white bowl with metal spoon

Hearty Purple Cabbage Soup

This royal-looking cabbage and potato soup uses a handful of familiar ingredients to create a comforting dish you’ll want to make again and again. Green peas look great next to the bold purple hue of the cabbage, while potatoes add creaminess, and a sprig of fresh thyme provides a fragrant depth. A commenter shares, “This is a stellar soup that I'm adding to my regular rotation.”
Two bowls of vegan tortilla soup topped with avocado and crunchy tortilla strips, shown on a red table with garnishes between them

Tortilla Soup

This blended Mexican soup is an excellent family meal and is great to serve guests. Fresh tomatoes are the name of the game and become rich and flavorful when paired with umami-rich mushrooms, sweet red bell pepper, and smoky spices. To finish, add peas and corn, and garnish with taco toppings such as tortilla strips, avocado, cilantro, and chopped tomatoes. A commenter writes, “This soup is so delicious. I’ll be making it again tomorrow.”
Vegan sandwich

PLT (Green Pea, Lettuce & Tomato) Sandwich

“Best Italian-style sandwich and no fake meat or cheese,” raves one happy fan. The star of this sandwich is a basil-infused green pea spread seasoned with nutritional yeast and sunflower seed butter (or almond butter). Smear on a slice of your favorite whole grain and top with lettuce and tomato. Another commenter shares, “So good!! I have always loved peas but didn’t have many recipes for them. This is going to be a regular in my rotation for weekday lunches now.”

Vegan Kichadi

Kichadi, or khichdi, is a comforting classic Indian dish that features rice and mung beans with assorted veggies and warming spices. This vegan version from Cathy Fisher includes juicy garden peas, creamy potatoes, sweet yams, and curly kale. This is a great base recipe that’s easily adapted to suit your palate, pantry, and schedule. For instance, Fisher notes that you can use your favorite curry powder instead of the individual herbs, if you’d like. A reviewer shares, “What a hearty meal! Love it!”
Fold-Up Rice and Black Bean Quesadillas against an orange background

Fold-Up Rice and Black Bean Quesadillas

These delicious folded wraps feature four different fillings sandwiched between a chewy whole wheat tortilla for a satisfying meal you can hold in two hands. Sink your teeth into spicy black beans, brown rice mixed with tangy pico de gallo, a mashed pea and avocado spread, and fresh spinach. A reviewer notes, “​​Great flavor combinations. Very satisfying.”
Spring Greens Soup: Two bowls of bright green chilled soup, topped with matchstick-cut radishes

Spring Greens Soup

Packed with a variety of spring greens, this chilled soup is as refreshing as it is healthy. Garden peas add sweetness and round out the flavor of the greens so they don’t become bitter. Stir in plant-based milk before serving and top with a parsley-laden lemon gremolata for extra flavor. “Amazing,” writes one reviewer.
Vegan lasagna verde -- asparagus tops strips of whole wheat lasagna noodles

Lasagna Verde

Sweet garden peas and grassy asparagus give this delectable vegan lasagna a distinct spring feel. The vegan cheese sauce uses cashews and plant-based milk to create a creamy base, thickened with chickpea flour. A fan writes, “Made this recipe last week. Mine did not look as pretty—but it tasted fantastic.”
Roasted Tomato and Red Pepper Soup

Roasted Tomato and Red Pepper Soup

This kid-friendly soup starts with tomato, red bell pepper, onion, and garlic, which are oven-roasted then blended into a full-bodied soup. Add cooked pasta, green beans, peas, and carrots for a stellar meal to brighten any day. A fan writes, “This recipe is easy, tasty, and uses regular ingredients. My family loved it. Thank you!” Also, check out Butternut Squash Soup with Sautéed Green Peas and Pesto Sauce.
Mini Vegan Mac and Cheese Casseroles in white ramekins

Mini Vegan Mac and Cheese Casseroles

Perfect comfort food for the family, these mini vegan mac and cheese casseroles feature a cheesy dairy-free sauce made with jarred roasted red pepper. Juicy green peas add extra oomph, while savory miso-coated breadcrumbs sprinkled over the top add crunch. Bake until bubbling! A commenter shares, “Enjoyed very much, it’s a keeper. My husband added some hot sauce to his, and I added a bit of oat milk and made mine creamer.”
farmers market couscous salad

Farmers Market Couscous Salad

In this scrumptious, 30-minute salad, couscous and sweet peas soak up a warmly spiced broth spiked with ground turmeric, ginger, and cinnamon. To finish, stir through baby greens, crisp carrot slices, earthy walnuts, and sweet raisins, and toss with a lemony dressing. A fan writes, “This salad is outstanding. I’ve brought it to multiple parties and always get compliments and asked for the recipe.” Another writes, “Great recipe! So yummy, my husband and I loved it. We used quinoa instead of couscous, and it worked great.”

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About the Author

Headshot of Lisa Esile, MS

About the Author

Lisa Esile, MS

Lisa Esile is an author, illustrator, blogger, vegetable gardener, and whole-food enthusiast with a special fondness for potatoes. She has a master’s degree in human nutrition and is passionate about showing people how to live happier, healthier lives. She is the author of Reach Your Big Calm and the co-author of Whose Mind Is It Anyway? Find her on Facebook.
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