Pea and Feta Smash on Toast
A vibrant and satisfying toast featuring a creamy, tangy pea smash topped with salty feta cheese, perfect for a quick breakfast, light lunch, or energizing snack.
For 1 serving
If using frozen peas, bring a small pot of lightly salted water to a boil. Add the peas and cook for 2-3 minutes until tender-crisp. Drain thoroughly, or microwave fresh/frozen peas according to package directions until tender.
While the peas are cooking, toast your slice of sourdough bread to your desired crispness. You can use a toaster, toaster oven, or a pan.
Transfer the warm, drained peas to a small mixing bowl. Add the fresh lemon juice, extra virgin olive oil, a pinch of sea salt, and a pinch of black pepper.
Using a fork or a potato masher, gently mash the peas. Aim for a rustic texture, leaving some peas whole for a pleasant bite, rather than a completely smooth puree.
Spread the pea smash generously over the toasted sourdough bread, ensuring an even layer.
Crumble the feta cheese evenly over the pea smash. The warmth from the peas and toast will slightly soften the feta, enhancing its creaminess.
If desired, finely chop the fresh mint leaves and sprinkle them over the top. For a touch of heat, add a pinch of red pepper flakes.
Serve immediately and enjoy this fresh and flavorful toast.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the peas; they should be bright green and tender-crisp to retain their fresh flavor and texture.
- 2For extra richness, drizzle a tiny bit more high-quality olive oil over the assembled toast just before serving.
- 3Experiment with different types of bread! While sourdough is excellent, a crusty whole-grain bread or even a gluten-free option can work well.
- 4Adjust the mashing level to your preference – a coarser mash offers more texture, while a finer mash creates a creamier spread.
Adapt it for your goals.
Herb Boost
Stir in finely chopped fresh dill, parsley, or basil along with the mint for an aromatic twist.
Protein Power UpProtein Power-Up
Top with a poached or fried egg for an even more substantial meal, or add some grilled halloumi slices.
Spicy KickSpicy Kick
Incorporate a small amount of finely minced fresh jalapeño or a dash of your favorite hot sauce into the pea smash.
Why this is on our healthy list.
Rich in Fiber
Green peas are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Good Source of Protein
Peas contribute plant-based protein, and when combined with feta cheese, this dish offers a good balance of macronutrients to keep you feeling full and satisfied.
Healthy Fats & Antioxidants
Extra virgin olive oil provides heart-healthy monounsaturated fats, while peas and lemon offer vitamins and antioxidants that support overall well-being.
Frequently asked questions
While fresh or frozen peas are recommended for their vibrant color and texture, you can use canned peas if well-drained and rinsed. However, the flavor and texture might be slightly different.
