Smashed Peas on Toast
This Smashed Pea Toast is a vibrant springtime snack featuring sweet green peas flavoured with the rich and creamy texture of tahini, the umami depth of white miso, and a tangy kick from freshly squeezed lemon juice, smashed and layered over toasted sourdough. Topped with fresh chives and sesame seeds, this lemony and garlicky smashed peas on toast is an excellent choice for a satisfying breakfast, a quick lunch, or a light yet nourishing snack.
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Why You’ll Love This Recipe
High in Protein – Thanks to frozen peas, this smashed pea toast is a powerhouse of plant-based protein and fiber. Each serving packs 14 grams of protein, refueling your daily nutritional needs.
Super Nutritious – Peas are a fantastic source of plant-based protein and vitamins C and K, while their high fibre content makes them super filling. Combined with the healthy fats of tahini and garlic’s anti-inflammatory properties, this toast is a nutritious snack packed with good-for-you, wholesome ingredients.
Complete Meal – This pea toast may look like a simple snack, but it is a complete meal in disguise. The combination of protein, healthy fats, and fibre ensures you stay full and satisfied for hours. It’s perfect when you need a quick meal that doesn’t compromise on nutrition.
10 Minute Meal – Whether you need a satisfying breakfast for busy mornings or a quick mid-day snack, this smashed pea toast recipe checks all the boxes. It takes only about 10 minutes from start to finish to prepare a quick breakfast or a light lunch.
Perfect for Spring Picnics and Potlucks – Thanks to its portable nature and no reheating required, this smashed pea toast is ideal for spring picnics and potlucks. It’s a crowd-pleaser that’s easy to share, and its beautiful green hue adds seasonal charm to any gathering.
How to Make Smashed Peas on Toast
Steam the Peas
Steam your peas for 3-4 minutes, then add them to a shallow bowl.
Prepare the Tahini Mix
While your peas steam, add tahini, miso, lemon juice, 2 tbsp of chopped chives, and grated garlic to a small bowl. Mix to combine.
Smash the Peas
Add the tahini mixture to your peas and smash with a fork or potato masher until you reach your desired consistency.
Toast the Bread
Toast your sourdough slices until golden brown.
Spread Smashed Peas on Toast
Spread the smashed pea mixture over the toasted bread.
Garnish and Serve
Add the remaining tablespoon of chives and sprinkle with sesame seeds. Serve immediately.
Recipe Tips for Smashed Peas on Toast
Flavour Tweaks: The customization options for smashed pea toast are limitless! You can spice it up with a sprinkle of chilli flakes for some heat. Add crumbled vegan feta for an extra creamy touch, or zest some lemon for a burst of zing.
Choose Your Bread: I have used sourdough because I love its satisfying crunch. But you can experiment with different types of bread according to your preference. You can also opt for whole-grain or gluten-free options to suit your dietary preferences.
Customize Your Toppings: Top it with chili flakes for some heat, crumbled vegan feta for extra creaminess, or lemon zest for an added zing. The possibilities are endless!
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Smashed Peas on Toast
Ingredients
- 1.5 cups frozen green peas
- 1.5 tbsp tahini
- 2 tsp white miso
- Juice of ½ a lemon
- 1 clove garlic
- 3 tbsp chopped fresh chives
- 1 tsp sesame seeds
- 2 slices large sourdough toast
Instructions
- Steam your peas for 3-4 minutes, then add to a shallow bowl.
- While your peas steam, add your tahini, miso, lemon, 2 tbsp of chopped chives, and 1 clove of grated garlic to a small bowl. Mix to combine.
- Add your tahini mix to your peas and smash with a fork or potato masher.
- Toast your bread and spread your smashed pea mix over the top.
- Add your last tbsp of chives on top, along with some sesame seeds, and serve right away.