SMASHED PEAS ON TOAST

lunchmeal prep
Written By Flóra Szalai

SMASHED PEAS ON TOAST

Move over avo toast. It’s time our childhood favourite veg got some attention again — the humble pea.

This is a super easy, high protein, high fibre meal that is done in 10 minutes. It’s zesty, it’s light and so delicious — perfect for all the busy girls out there!

Makes 2 portions
Total Time: 15 min

INGREDIENTS

  • Sourdough toast/rye bread (4 slices for 2 portions)

  • 1 cup frozen peas

  • 2-3 tbsp green pesto

  • Drizzle of extra virgin olive oil

  • A little lemon zest

  • Few fresh mint leaves

  • Optional: soft-boiled egg and/or feta

METHOD

  1. Defrost the peas in the microwave, or pour hot water over them and let them defrost for 10 minutes, then drain.

  2. In a large bowl, smash the peas with a fork or potato masher.

  3. Add some lemon zest, chopped mint leaves, drizzle of extra virgin olive oil and your favourite green pesto. Season with salt and pepper.

  4. Serve on toasted sourdough, or like me, rye bread. I also love adding a soft-boiled egg and a sprinkle of feta on top for extra protein and nutrient-density.

  • Per Portion
    (on 2 rye bread without egg and feta)

    • Calories: ~394 kcal

    • Protein: ~10.9 g

    • Carbohydrates: ~37.8 g

    • Fiber: ~9.2 g

    • Fat: ~18.8 g

      • Saturated fat: ~2.8 g

      • Monounsaturated fat: ~14 g

      • Polyunsaturated fat: ~1.3 g

    • Iron: ~3.2 mg

    • Calcium: ~71 mg

    With the additional feta and egg, protein goes up to 20g.

    All values are an estimate.

These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.

Flóra Szalai
Next

CHOCOLATE SEED BARK