Smashed peas are emerging as a cheaper alternative to avocado on toast, delivering the same creamy texture and nutritional benefits, according to food blogger Ann from Life and Lemons.
Avocados are loved for their convenience, smooth buttery consistency and healthy fats, but their growing popularity is driving deforestation and straining water supplies. Peas offer a similar velvety texture and are said by some to be even more flavoursome.
A versatile and quick breakfast
Ann 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
The recipe makes five portions and requires five minutes of preparation time and 10 minutes of cooking.
What you'll need:
- 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: Peel and finely chop the garlic cloves. Heat the olive oil in a frying pan over a medium heat and add the garlic with a pinch of salt. Simmer gently until the garlic has softened.
Drain the peas and add them to the pan. Cook for a couple of minutes before crushing them with a fork or potato masher to your preferred consistency. Stir in the lemon juice and a dash of extra virgin olive oil, then season with salt and freshly ground black pepper. Toast the bread and spoon the smashed pea mixture generously over each slice, finishing with your preferred toppings.
Health benefits of peas
Green peas are available fresh, frozen or tinned, and are packed with fibre, plant-based protein and essential nutrients, including vitamins A, C and K, folate and iron.
Ann highlighted their high fibre content, which helps keep you feeling full for longer while maintaining healthy blood sugar levels. Peas are also beneficial for gut and cardiovascular health.
Their fibre content nourishes beneficial gut bacteria and may reduce the likelihood of digestive issues, while nutrients including magnesium, potassium and calcium contribute to healthy blood pressure. Fibre may also help lower harmful cholesterol levels, which is associated with a reduced risk of heart disease.
