Smashed Peas on Whole-Grain Toast
Move over, avocado toast! This high-fiber, high-protein alternative is just as satisfying and uses pantry staples for a perfect quick breakfast or lunch.
For 1 serving
Prepare the peas: If using frozen peas, place them in a microwave-safe bowl with 1 tablespoon of water and microwave on high for 1-2 minutes, or until tender. Alternatively, boil them in a small pot of water for 2-3 minutes. Drain the peas thoroughly.
Mash the peas: Transfer the drained peas to a small bowl. Add the lemon juice, olive oil, sea salt, and black pepper. Using a fork, mash the peas until they are mostly broken down but still retain some texture. Taste and adjust seasoning as needed.
Toast the bread: While the peas are cooking, toast your slice of whole-grain bread to your preferred level of crispness.
Assemble the toast: Carefully spread the smashed pea mixture evenly over the toasted bread, ensuring a generous layer.
Garnish and serve: If desired, sprinkle with crumbled feta cheese, hemp seeds, or a pinch of red pepper flakes. Serve immediately and enjoy!
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not overcook the peas; they should be tender but still vibrant green to maintain their fresh flavor and texture.
- 2For an extra savory note, add a tiny pinch of garlic powder or a few finely chopped fresh chives to the pea mixture.
- 3Adjust the consistency of the pea mash by adding a tiny bit more olive oil or lemon juice if it feels too dry.
- 4Choose a sturdy, dense whole-grain bread that can hold up to the topping without becoming soggy too quickly.
Adapt it for your goals.
Mediterranean Twist
Stir in 1 tablespoon of chopped sun-dried tomatoes and a pinch of dried oregano into the pea mash. Top with goat cheese instead of feta.
Spicy Protein BoostSpicy Protein Boost
Mix in a dash of your favorite hot sauce or extra red pepper flakes into the peas, and top with a perfectly poached or fried egg for a more substantial meal.
Herb GardenHerb Garden
Incorporate a mix of fresh herbs like chopped parsley, dill, and mint into the pea mixture for a brighter, more aromatic profile.
Why this is on our healthy list.
High in Fiber
Both peas and whole-grain bread are excellent sources of dietary fiber, which aids digestion, promotes gut health, and helps maintain satiety.
Plant-Based Protein
Green peas provide a good amount of plant-based protein, essential for muscle repair, growth, and overall bodily functions, making this a satisfying vegetarian option.
Rich in Vitamins & Minerals
This dish offers a good dose of vitamins like K, C, and B vitamins from the peas, along with various minerals and antioxidants from the whole grains and olive oil.
Frequently asked questions
Yes, absolutely! If using fresh peas, simply blanch them in boiling water for 2-3 minutes until tender, then drain and proceed with the recipe as directed.
