Smashed Peas & Mint on Toast
A vibrant, chunky spread of lightly smashed peas with fresh mint and a zing of lemon, piled onto crusty toasted sourdough. It's the perfect quick lunch or snack — bright, fresh, and satisfying, ready in under 15 minutes.
For 4 servings
- boil · ~5 min
Boil the peas.
1.Bring a medium saucepan of water to a rolling boil.2.Add the peas and cook until just tender and bright green (2-3 minutes for frozen, 4-5 for fresh).3.Drain well in a colander and let stand for 1 minute to steam dry. - prep · ~2 min
Smash the peas with mint and seasonings.
1.Transfer the drained peas to a mixing bowl.2.Add olive oil, lemon juice, lemon zest, mint, salt, pepper, and red pepper flakes.3.Use a potato masher or fork to smash to a chunky spread. Don't puree — keep plenty of texture.TIPLumpy and rustic is what you want here. A few whole peas left in the mix add great texture. - bake · ~3 min
Toast the sourdough and rub with garlic.
1.Toast the bread slices until golden and crisp on both sides.2.Rub the cut side of the halved garlic clove gently over one side of each hot toast slice.TIPA light rub of raw garlic on hot toast gives a subtle, warm garlic scent without overpowering the peas. - assemble
Pile the smashed peas onto the toast.
1.Spoon the smashed pea mixture generously over each garlic-rubbed toast slice.2.Drizzle with a little extra olive oil and add a final pinch of red pepper flakes if you like a touch of heat.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcook the peas; they should stay bright green and tender, not mushy.
- 2Let the drained peas steam dry for a minute to avoid watery smashed peas.
- 3Resist over-mashing — leave plenty of whole peas for a chunky, rustic texture.
- 4Rub the hot toast with garlic immediately after toasting for maximum aroma.
- 5Make the smashed pea mixture up to 4 hours ahead; stir in extra mint just before serving.
- 6If using fresh peas, add 1–2 minutes to the boiling time until just tender.
Adapt it for your goals.
Vegan
Already vegan as written — swap sourdough for a completely plant-based bread if needed; this variation is suitable for those avoiding all animal products.
high proteinHigh-protein
Top each toast with a dollop of Greek yogurt or crumbled feta and a poached egg for extra protein and creamy richness.
low oilLow-oil
Reduce olive oil to 1 tablespoon in the smash and omit the final drizzle; add a splash of water or vegetable broth for moisture.
herb swapHerb-swap
Replace mint with fresh basil or dill for a different herbal profile; basil pairs beautifully with lemon, while dill adds a slightly earthy note.
Why this is on our healthy list.
Rich in Fiber
Green peas provide a good amount of dietary fiber, which supports healthy digestion and helps keep you full longer.
Source of Plant Protein
Peas are one of the best vegetable sources of protein, making this toast a satisfying light meal or snack.
Heart-Healthy Fats
Extra virgin olive oil supplies monounsaturated fats that are linked to better cardiovascular health.
Vitamin C Boost
Fresh lemon juice and zest add a dose of vitamin C, which supports immune function and helps your body absorb iron.
Frequently asked questions
Absolutely — frozen peas work perfectly and are often sweeter. Boil them for 2–3 minutes until just tender and bright green.







