Smashed Peas & Mint on Toast
A vibrant, satisfying, and quick open-faced sandwich featuring blanched green peas mashed with fresh mint and lemon, served on crispy sourdough toast for a nutritious start to your day or a light meal.
For 1 serving
Bring a small pot of lightly salted water to a rolling boil. Add the frozen green peas and blanch for 2 minutes, or until bright green and tender-crisp. Drain immediately and rinse with cold water to stop the cooking process, then drain thoroughly again.
Transfer the blanched peas to a small bowl. Using a fork or a potato masher, roughly mash the peas, leaving some whole for texture. Avoid over-mashing into a smooth paste.
Stir in the chopped fresh mint, fresh lemon juice, 1 teaspoon of olive oil, sea salt, and black pepper. Taste and adjust seasonings as needed. For an extra kick, add a pinch of red pepper flakes directly into the mixture.
While preparing the peas, toast the thick slice of sourdough bread to your desired crispness. For an added layer of flavor, carefully rub the cut side of the peeled garlic clove over the hot toasted bread.
Generously spread the smashed pea and mint mixture over the toasted sourdough. Drizzle with a little extra virgin olive oil, sprinkle with flaky sea salt, and a pinch of red pepper flakes if desired. Serve immediately.
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: Blanching just until tender-crisp preserves their vibrant color and fresh flavor. Overcooked peas can become mushy and lose their sweetness.
- 2Adjust the mash: For a chunkier texture, mash less. For a smoother spread, mash more thoroughly, or even pulse briefly in a food processor, but be careful not to make it a puree.
- 3Garlic rub magic: Rubbing a raw garlic clove on hot toast infuses it with a subtle, aromatic garlic flavor without the intensity of cooked garlic.
- 4Quality matters: Use good quality sourdough bread and fresh, bright mint. These key ingredients significantly impact the final taste.
Adapt it for your goals.
Protein Boost
Top with a poached or fried egg, crumbled feta cheese, or a sprinkle of toasted pumpkin seeds for added protein and richness.
Herb & Citrus SwapHerb & Citrus Swap
Experiment with other fresh herbs like dill or parsley, and consider using lime juice instead of lemon for a different citrusy note.
Creamy AdditionCreamy Addition
Stir in a tablespoon of ricotta cheese, plain Greek yogurt, or a dollop of avocado for a creamier texture and added healthy fats.
Why this is on our healthy list.
Rich in Fiber
Green peas are an excellent source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
Good Source of Plant-Based Protein
Peas provide a decent amount of plant-based protein, contributing to muscle repair, growth, and overall bodily functions, making this a satisfying vegetarian option.
Packed with Vitamins & Antioxidants
Mint offers antioxidants and aids digestion, while lemon juice provides a good dose of Vitamin C, supporting immune health and skin vitality.
Frequently asked questions
Yes, absolutely! If using fresh peas, shell them and blanch them in boiling water for 3-4 minutes, or until tender. The flavor will be even fresher.
