Smashed Pea Toast

Bright, vibrant, and packed with plant-based protein, this Smashed Pea Toast is the ultimate refreshing alternative to your standard morning avocado. By blending naturally sweet green peas with zesty lemon, aromatic garlic, and fresh herbs, you get a beautifully textured spread that feels like a sunny spring morning on a plate. Whipping up a quick Smashed Pea Toast provides a surprisingly hearty, macro-friendly breakfast or light lunch that comes together in under ten minutes.

Origin Smashed Pea Toast

While peas have long been a beloved staple in British comfort food—most famously served as savory “mushy peas” alongside battered fish their modern transition onto artisan sourdough represents the evolution of café culture. As home cooks and chefs alike sought economical, sustainable, and highly nutritious alternatives to the ubiquitous avocado, pureed green peas emerged as a brilliant canvas for savory toppings. Embracing a vibrant Smashed Pea Toast highlights how a humble, freezer-aisle staple can be effortlessly elevated into an elegant, endlessly versatile modern classic.

Why I Love This Recipe

I love how this recipe relies on a bag of frozen peas, meaning you can pull together a gourmet-tasting meal at a moment’s notice without worrying about perfectly ripe produce. The inherent sweetness of the peas pairs beautifully with tangy ingredients like feta cheese or a squeeze of fresh citrus, and the mixture holds up perfectly in the fridge for days. Plus, experimenting with your own Spring Pea Toasts means you can easily boost the filling factor by folding in white beans, topping it with a poached egg, or finishing it with a drizzle of spicy chili oil.

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Recipe by Hawk

0.0 from 0 votes

Course: Drinks

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Calories

300

kcal

Ingredients

• 1 1/2 cups frozen peas (no need to thaw beforehand)

• 2 thick slices of high-quality sourdough or crusty artisanal bread

• 1 tbsp extra virgin olive oil (plus extra for drizzling)

• 1 clove garlic, minced

• Zest and juice of 1/2 lemon

• 2 tbsp crumbled feta cheese, ricotta, or goat cheese

• 1 tbsp fresh mint or basil, finely chopped

• 1/4 tsp kosher salt

• 1/4 tsp freshly ground black pepper

• A pinch of red pepper flakes (optional, for heat)

Directions

• Bring a small saucepan of salted water to a boil. Add the frozen peas and cook for 2–3 minutes just until tender and bright green. Drain the peas well and immediately rinse them under cold water to stop the cooking process and lock in their vibrant color.
• Transfer the well-drained peas to a medium mixing bowl or a food processor.
• Add the extra virgin olive oil, minced garlic, fresh lemon juice, lemon zest, chopped mint (or basil), salt, and black pepper to the peas.
• Using a potato masher or the back of a sturdy fork, thoroughly mash the mixture until it forms a chunky, spreadable paste. (If using a food processor, pulse 4–5 times to maintain some coarse texture—do not puree it into a smooth paste).
• Taste the smashed peas and adjust the seasoning with more salt or lemon juice if necessary.
• Toast your slices of sourdough bread until golden and crisp.
• Generously spread the smashed pea mixture over the warm toast. Top with the crumbled feta cheese, an extra drizzle of olive oil, and a sprinkle of red pepper flakes if desired. Serve immediately.

Notes

• Garlic Rub Alternative: For a milder garlic flavor, skip the minced garlic in the pea mixture. Instead, cut a raw clove of garlic in half and gently rub it directly onto the warm, toasted bread before spreading the peas
• Protein Boost: To turn this into a heavy, satiating meal, serve a soft-boiled or perfectly poached egg right on top of the smashed peas. When the runny yolk mixes with the sweet peas, it creates a rich, built-in sauce.