Pea and Feta Smash on Toast

Name: Pea and Feta Smash on Toast
Prep time: 5 min
Cook time: 3 min
Total time: 8 min
Yield: 4 servings
Cuisine: mediterranean
Ingredients: 300 g green peas (fresh or frozen, thawed if frozen); 80 g feta cheese (block, crumbled); 2 tbsp mint (fresh leaves, roughly chopped); 1 tbsp lemon juice; 1 tbsp olive oil (extra virgin, plus extra for drizzling); 0.25 tsp salt; 1 pinch black pepper (freshly cracked); 4 slices sourdough bread (thick-cut); 1 pcs garlic (clove, halved for rubbing)

RATING

0.0/5

TASTE SCORE

8/10

Bright, sweet peas roughly smashed with tangy feta cheese and fresh mint, piled high on crispy toasted sourdough. This five-minute wonder is the perfect quick lunch or light dinner — creamy, crunchy, and bursting with fresh flavor in every bite.

PREP

COOK

SERVES

1 PIECE

292 cal

SERVINGS

INGREDIENTS

For 4 servings

300 ggreen peas · fresh or frozen, thawed if frozen80 gfeta cheese · block, crumbled2 tbspmint · fresh leaves, roughly chopped1 tbsplemon juice1 tbspolive oil · extra virgin, plus extra for drizzling¼ tspsalt1 pinchblack pepper · freshly cracked4 slicessourdough bread · thick-cut1 pcsgarlic · clove, halved for rubbing

NUTRITION · PER SERVING

292

CALORIES · 1 PIECE

Protein13g · 18%

Carbs40g · 55%

Fat9g · 28%

Fiber6g

Sugar6g

Saturated fat4g

Cholesterol18mg

Sodium679mg

Potassium295mg

Phosphorus226mg

How we calculate →

METHOD · 5 STEPS

boil · ~2 min
Blanch the peas until bright and tender.
Bring a small saucepan of water to a rolling boil. Add the peas and cook for 2 minutes until tender and vibrant green. Drain well and transfer to a mixing bowl.
mix · ~2 min
Smash the peas with feta and seasonings.
1.Add crumbled feta, olive oil, lemon juice, and chopped mint to the warm peas.
2.Mash with a fork to a chunky smash — leave plenty of texture, don't puree it.
3.Season with salt and black pepper, then stir to combine.
TIPKeep the smash chunky. Over-mashing turns it into a paste that slides off the toast.
prep · ~3 min
Toast the sourdough until golden and crisp.
Toast the sourdough slices until deeply golden on both sides. While still hot, rub one side of each toast with the cut garlic clove for a gentle garlic kiss.
TIPRubbing garlic on hot toast melts its oils into the bread without any raw bite.
assemble · ~1 min
Pile the pea smash onto the toasts.
Spoon the pea and feta smash generously over each garlic-rubbed toast. Finish with a final drizzle of olive oil and an extra crack of black pepper.
serve
Serve immediately while the toast is still crisp.

PRO TIPS

What to keep in mind.

6 tips from the recipe — small details that make a real difference to the final dish.

1
For the best color and texture, blanch frozen peas just until tender and drain thoroughly to avoid a watery smash.
2
Use a block of feta rather than pre-crumbled — it's creamier and holds better texture when smashed with the peas.
3
Warm the mixing bowl slightly before adding the peas so the feta softens and blends more evenly.
4
Keep the pea smash chunky; over-mashing creates a pasty spread that won't cling to the toast.
5
Rub the garlic clove firmly onto the hot toast so the oils release without leaving raw garlic chunks.
6
Assemble the toasts just before serving to keep the sourdough crunch intact and prevent sogginess.

RECIPE VARIATIONS

Adapt it for your goals.

vegan

Vegan

Replace feta with a plant-based feta or crumbled firm tofu marinated in lemon juice and nutritional yeast to keep the tangy, salty profile while making the dish entirely plant-based.

high protein