Smashed Broad Beans on Toast
A fresh and vibrant alternative to avocado toast, this recipe features creamy broad beans mashed with lemon and olive oil, served atop crispy toasted bread for a protein-rich and satisfying meal or snack.
For 2 servings
**Prepare Broad Beans**: If using fresh broad beans, shell them from their large pods. If using frozen, blanch them directly. Bring a pot of salted water to a rolling boil. Add the shelled broad beans and cook for 2-3 minutes until tender-crisp. Immediately drain and plunge into an ice bath to stop cooking and preserve their vibrant green color.
**Double-Pod the Beans**: Once cooled, drain the broad beans from the ice bath. Pinch one end of each bean to slip off the tough outer skin (the "double pod"). Discard the skins. This step is crucial for a creamy texture.
**Mash the Beans**: Transfer the double-podded broad beans to a medium bowl. Add 1 tablespoon of extra virgin olive oil, the juice of half a lemon, 1/4 teaspoon of sea salt, and 1/8 teaspoon of freshly ground black pepper. Using a fork, roughly mash the beans to your desired consistency – some chunks are desirable for texture. Taste and adjust seasoning as needed.
**Prepare the Toast**: While mashing, toast the bread slices until golden brown and crisp. You can use a toaster, a grill pan, or a preheated oven (around 200°C/400°F) for 3-5 minutes per side.
**Assemble and Serve**: Evenly spread the smashed broad bean mixture over each slice of toasted bread. Drizzle with the remaining 1 tablespoon of extra virgin olive oil.
**Garnish**: Finish with a sprinkle of red pepper flakes (if using) and fresh chopped mint or parsley. Serve immediately with extra lemon wedges on the side.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Don't Skip Double-Podding**: While time-consuming, removing the outer skin of the broad beans is essential for a truly creamy texture and to avoid a slightly bitter, fibrous mouthfeel.
- 2**Quality Olive Oil**: Since olive oil is a prominent flavor, use a high-quality extra virgin olive oil for both the mash and the final drizzle. It makes a significant difference.
- 3**Seasoning is Key**: Taste and adjust the lemon, salt, and pepper. Broad beans benefit from bright, fresh flavors. A tiny pinch of garlic powder or a finely minced garlic clove can also be added to the mash for extra depth.
- 4**Perfect Toast**: Ensure your bread is well-toasted and sturdy enough to hold the topping without becoming soggy. Sourdough or a good rustic country bread works best.
Adapt it for your goals.
Mediterranean Twist
Add crumbled feta cheese or a dollop of labneh on top for extra tang and creaminess, along with a sprinkle of sumac.
Spicy KickSpicy Kick
Stir in a pinch of smoked paprika or a dash of your favorite hot sauce into the broad bean mash for a smoky, spicy flavor.
Herbaceous DelightHerbaceous Delight
Experiment with different fresh herbs like dill, chives, or a mix of all three for varying aromatic profiles.
Why this is on our healthy list.
Rich in Fiber
Broad beans are an excellent source of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Plant-Based Protein
A great source of plant-based protein, broad beans contribute to muscle repair, satiety, and overall energy, making this a satisfying vegetarian option.
Vitamins and Minerals
Packed with essential nutrients like folate, manganese, copper, and B vitamins, broad beans support various bodily functions, including energy metabolism and red blood cell formation.
Frequently asked questions
Yes, frozen broad beans work perfectly and often save a lot of prep time. Just blanch them directly from frozen before double-podding.
