Most people enjoy avocado on toast for how quick and easy it is to make. Not only does its creamy texture pair well with egg, bacon, or simply enjoyed on its own for breakfast and lunch, but it is also gut-healthy and packed with healthy fats. However, the excessive demand for avocados is harming the environment, contributing to deforestation and placing significant pressure on water resources.
Luckily, there is another green vegetable that offers the same creaminess and health benefits, and it even tastes better. Smashed peas are the new way forward, shared a food blogger. Ann from Life and Lemons said: “This recipe was made on a whim when we had little in the house and needed a really fast, quick breakfast. Let me tell you how much this one hit the spot in all categories!”
She added: “The great thing about this recipe is that it is super versatile. I pan-fried asparagus that went on top, along with some burrata mozzarella.
“You could also do some rocket on top, or, depending on your dietary requirements, a cooked egg or some smoked salmon. All of these would likely be lovely, filling, quick, and make a really satiating breakfast.”
How to make smashed peas on toast
This recipe serves five and only takes five minutes to prepare and 10 minutes to cook.
- Four garlic cloves
- One tin of peas
- One tablespoon of olive oil
- One lemon
- Salt to taste
- Pepper to taste
- Five slices of bread
Method
To begin, peel and finely chop the garlic cloves. Then warm the olive oil in a frying pan over a medium heat and add the garlic and a pinch of salt.
Cook gently until the garlic is soft. Drain the peas and stir them into the pan. Cook for a minute or two before mashing them with a fork or potato masher until you reach your desired texture.
Next, mix in the lemon juice and a drizzle of extra virgin olive oil, then season with salt and freshly ground black pepper to taste. Toast the bread and spoon the smashed pea mixture generously over each slice. Finish with your favourite toppings.
How healthy are smashed peas?
Green peas are available in fresh, frozen or tinned; they are packed with fibre, plant protein and nutrients, including vitamins A, C and K, folate and iron.
Ann praised their high fibre content, as it helps keep you fuller for longer while supporting healthy blood sugar levels. Peas are also good for gut and heart health.
Their fibre helps feed beneficial gut bacteria and may lower the risk of digestive conditions, while nutrients including magnesium, potassium and calcium support healthy blood pressure.
Fibre can also help reduce bad cholesterol, which is linked to a lower risk of heart disease.
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