5.0 from 3 votes
Smashed Peas on Toast
Here's a quick and easy recipe for vibrant smashed peas on toast that's perfect for breakfast, a snack, or a light meal!
Prep Time
10 mins
Cook Time
10 mins
Servings: 4 servings
Calories: 80 kcal
Course:
Breakfast , Appetizer
Cuisine:
British
Ingredients
- 1⅓ cup frozen peas Note 2
- 1 tablespoon olive oil Note 3
- ½ lemon the zest and a little lemon juice, Note 4
- ½ teaspoon dried mint or 2-3 finely chopped fresh leaves
- ½ teaspoon garlic powder or 1 small grated garlic clove
- 1 tiny pinch red pepper flakes to taste
- ¼ teaspoon fine sea salt more to taste
- ⅛ teaspoon ground black pepper
- 4 lices of bread
Optional toppings:
- eggs soft-boiled, hard-boiled, poached, fried or scrambled
- vegetables avocado, tomato, radishes, green onions
- cheese feta, mozzarella, burrata, grated Cheddar or Gouda, Note 5
Instructions
- Boil the peas: Place them in a small pot and cover them with boiling water from a kettle. Cook for 2-3 minutes, then drain and rinse under cold water.1⅓ cup frozen peas
- Smash the peas with a fork and mix in olive oil, lemon zest, lemon juice, salt, and pepper. Adjust seasoning to taste.1 tablespoon olive oil + ½ lemon + ½ teaspoon dried mint + ½ teaspoon garlic powder + 1 tiny pinch red pepper flakes + ¼ teaspoon fine sea salt + ⅛ teaspoon ground black pepper
- Toast the bread: In the meantime, toast your bread until golden and crispy.4 slices of bread
- Spread the pea mixture on the toast.
- Top with optional additions and serve immediately.eggs , vegetables cheese
Cup of Yum
Notes
- Bowl: A wide, shallow bowl with a flat bottom makes smashing the peas easier.
- Peas: There is no need to thaw them.
- Creamy peas: Use 1-2 tablespoons of sour cream, cream cheese, or mayonnaise instead of the oil.
- Lemon: it’s preferable to use an organic, unwaxed lemon as you will need some zest.
- Cheese: If using grated cheese, consider broiling the toasts under a hot grill until the cheese is bubbly and golden.
Nutrition Information
Serving
1toast
Calories
80kcal
(4%)
Carbohydrates
9g
(3%)
Protein
3g
(6%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
160mg
(7%)
Potassium
151mg
(4%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
459IU
(9%)
Vitamin C
27mg
(30%)
Calcium
19mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 80
% Daily Value*
| Serving | 1toast | |
| Calories | 80kcal | 4% |
| Carbohydrates | 9g | 3% |
| Protein | 3g | 6% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 160mg | 7% |
| Potassium | 151mg | 3% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 459IU | 9% |
| Vitamin C | 27mg | 30% |
| Calcium | 19mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.