Smashed Peas on Toast Recipe is a vibrant and healthy dish that’s perfect for breakfast, lunch, or a light dinner. This recipe is a modern twist on the classic avocado toast, offering a fresh and zesty alternative that’s packed with nutrients. The combination of sweet peas, fresh mint, tangy lemon, and creamy feta creates a delightful flavor profile that’s both satisfying and refreshing. Whether you’re looking for a quick meal or a snack, Smashed Peas on Toast is a versatile option that can be enjoyed at any time of the day. Plus, it’s incredibly easy to make, requiring just a handful of ingredients and minimal prep time.
Smashed Peas on Toast Recipe
Equipment
- mixing bowl
- Fork or potato masher
- Toaster or grill pan
- Knife
- Spoon
Ingredients
- 1 cup fresh or frozen green peas
- 2 slices whole-grain bread
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 small garlic clove, minced
- Salt and pepper to taste
- A handful of fresh mint leaves, chopped
- A handful of fresh basil leaves, chopped
- crumbled feta cheese
- Red chili flakes
Instructions
- Prepare the Peas:If using fresh peas, blanch them in boiling water for 2-3 minutes until tender, then drain and rinse with cold water. If using frozen peas, thaw them by placing them in a bowl of warm water for a few minutes, then drain.
- Smash the Peas:In a mixing bowl, combine the peas, minced garlic, olive oil, lemon juice, salt, and pepper. Use a fork or potato masher to gently smash the peas, leaving some texture. The mixture should be slightly chunky.
- Toast the Bread:While smashing the peas, toast the whole-grain bread slices until they are golden and crispy. You can use a toaster or grill pan for this.
- Assemble the Toast:Once the bread is toasted, spread the smashed peas mixture generously over each slice.
- Add Herbs and Toppings:Sprinkle the chopped mint and basil leaves over the smashed peas. If using, add crumbled feta cheese on top. For an extra kick, sprinkle red chili flakes.
- Serve:Serve the Smashed Peas on Toast immediately while the bread is still warm. This dish pairs well with a side salad or a cup of tea.
Notes
More Vegetarian Recipes:
- Chickpea and Spinach Curry Recipe
- Paneer Tikka Recipe
- Chocolate Orange French Toast Recipe
- Lentil and Quinoa Salad Recipe
Ingredients
- 1 cup frozen peas: Thawed and drained.
- 1 tablespoon olive oil: For a smooth texture and rich flavor.
- 1 tablespoon fresh lemon juice: Adds a bright, tangy note.
- 1 teaspoon lemon zest: Enhances the citrusy flavor.
- 2 tablespoons fresh mint leaves: For a refreshing taste.
- Salt and pepper to taste: To season the peas.
- 4 slices of whole-grain bread: Toasted to your liking.
- Feta cheese (optional): For a creamy, salty contrast.
- Red chili flakes (optional): For a bit of heat.
- Microgreens or arugula (optional): For garnish and extra nutrition.
Instructions
- Prepare the Peas:
- Start by placing the thawed peas in a bowl. Using a fork or potato masher, lightly smash the peas. You want to create a mixture that has some texture, so don’t over-mash them.
- Add Flavorings:
- Drizzle the olive oil over the smashed peas, then add the lemon juice, lemon zest, and chopped mint leaves. Mix everything together until well combined. Season with salt and pepper to taste.
- Toast the Bread:
- While preparing the peas, toast the slices of whole-grain bread. You can do this in a toaster, under the grill, or in a hot pan.
- Assemble the Toast:
- Once the bread is toasted, spread the smashed pea mixture evenly across each slice. If you’re using feta cheese, crumble it over the top. Sprinkle with red chili flakes if you like a bit of heat.
- Garnish and Serve:
- For a finishing touch, add a handful of microgreens or arugula on top of the toast. Serve immediately while the toast is still warm.
Tips for the Perfect Smashed Peas on Toast
- Use fresh peas if possible: Fresh peas will give a brighter, sweeter flavor compared to frozen ones. If you use fresh peas, blanch them in boiling water for about 2 minutes before smashing.
- Experiment with toppings: While feta and chili flakes are popular choices, you can also try toppings like crumbled goat cheese, radishes.
- Make it vegan: To make this recipe vegan, simply omit the feta cheese or substitute it with a vegan cheese alternative.
Nutritional Benefits
Smashed Peas on Toast is not only delicious but also packed with nutrients. Peas are a great source of plant-based protein, fiber, and essential vitamins like vitamin C and K. The addition of whole-grain bread provides complex carbohydrates and fiber, making this dish both filling and nutritious. Olive oil adds healthy fats, while lemon and mint offer refreshing flavors with added health benefits like aiding digestion and boosting the immune system.
Conclusion
Smashed Peas on Toast is a simple yet flavorful recipe that’s perfect for any meal of the day. Whether you’re hosting a brunch or looking for a quick and healthy snack, this dish is sure to impress. With its vibrant green color and zesty taste, it’s a great way to enjoy the wholesome goodness of peas in a new and exciting way.