SMASHED PEAS ON TOAST
2 People
298 Cals
SMASHED PEAS ON TOAST
2 People
298 Cals
About the recipe
Quick • Easy • Budget Friendly • Protein RichSometimes the simplest meals are the ones you come back to again and again. This Smashed Peas on Toast is fresh, creamy, nourishing and ready in minutes — a delicious way to supercharge your everyday sourdough.Sweet green peas are quickly smashed with avocado or Greek yoghurt, fresh basil or mint, spring onion and plenty of lemon, then piled generously onto golden sourdough. I love topping mine with a softly boiled 7-minute egg for an extra boost of protein, but creamy goat’s feta is equally delicious.It’s a wonderful alternative to traditional avocado toast and particularly handy when you want something healthy, affordable and satisfying without a lot of preparation. Frozen peas are one of those ingredients I always keep on hand — they’re economical, naturally sweet and packed with goodness.Enjoy it for breakfast, a quick lunch or even a light dinner. And don’t throw away any leftover smashed peas — they’re wonderful folded through warm pasta with broccoli, spooned onto crackers, or served as a simple dip.Why you'll love it:Green peas may be humble, but nutritionally they have plenty going for them. They provide plant-based protein and dietary fibre, helping make this simple toast more satisfying than it looks. They’re also a source of nutrients including vitamin C, vitamin K, folate and several B vitamins.Adding an egg provides extra high-quality protein, along with nutrients such as choline, vitamin B12 and selenium. If you use Greek yoghurt in the pea smash, you’ll add a little more protein and creaminess too.Avocado offers a dairy-free alternative and brings beautiful creaminess along with heart-healthy unsaturated fats and fibre.Paired with a good-quality sourdough — particularly a wholegrain or spelt sourdough — you have a beautifully balanced meal combining protein, fibre, complex carbohydrate and healthy fats.
Nutrition Per Serving
298
Calories
13g
Fat
3g
Saturates
9g
Sugars
203mg
Salt
20g
Protein
31g
Carbs
11g
Fibre
Ingredients
- 250 g frozen green peas
- 2 slices good sourdough your choice
- ½ small avocado
- 1 spring onion finely sliced
- Small handful fresh basil or mint
- Juice + zest of ½ lemon
- Sea salt
- Freshly ground pepper
- Drizzle extra virgin olive oil
To serve
- 2 medium eggs boiled for 7 minutes or soft goat’s feta
- Chilli oil optional
- Extra herbs and lemon zest
Method
- Pour boiling water over the frozen peas and leave for about 2 minutes until bright green and tender. Drain well.
- Transfer the peas to a food processor with the avocado, spring onion, basil, lemon juice and zest, salt, pepper and a small drizzle of olive oil.
- Pulse for just a few seconds until the peas are roughly smashed and creamy but still have plenty of texture. You don’t want a completely smooth purée. Alternatively, simply combine everything in a bowl and smash with a fork.
- For the eggs, lower them gently into simmering water and cook for 7 minutes. Transfer immediately to cold water, then peel and halve.
- Drizzle the sourdough with a little olive oil and toast in a pan until golden and crisp.
- Pile the smashed peas generously over each slice of sourdough.
- Top with a 7-minute egg or add some soft goat’s feta.
- Finish with fresh herbs, extra lemon zest, cracked pepper and a little chilli oil if you like.
NOTES + INSPIRATION
Make it higher in protein: Choose Greek yoghurt or silken tofu for the pea smash and top each toast with an egg. You could also add two eggs per person.
Make it plant-based: Use avocado instead of Greek yoghurt and leave off the egg and feta. A sprinkle of hemp seeds or toasted seeds would make a lovely finish.
Change up the herbs: Basil gives the peas a beautiful sweet freshness, while mint makes them particularly bright and vibrant. Dill, parsley or a combination of soft herbs will also work.
Add some crunch: Finish with toasted pumpkin seeds, pistachios, almonds, dukkah or sesame seeds.
Add some heat: A drizzle of chilli oil is delicious, or add fresh chilli, chilli flakes or a little Aleppo pepper.
Make it extra lemony: Finish with plenty of fresh lemon zest just before serving. It really lifts the sweetness of the peas.
No food processor? No problem. A fork or potato masher gives you a more rustic smashed texture, which is just as delicious.
Use the leftovers: Refrigerate leftover smashed peas in an airtight container and enjoy the next day. Fold them through warm pasta with steamed broccoli and a splash of pasta water, spoon over roasted vegetables, spread onto crackers or use as a vibrant dip.
Bread options: Sourdough, spelt sourdough, wholegrain bread or a good gluten-free sourdough all work beautifully. For gluten-free, simply choose a certified gluten-free bread.
For entertaining: Make smaller pieces of toasted sourdough and top with smashed peas, goat’s feta, mint and lemon zest for a gorgeous little bruschetta-style appetiser.
