This isn’t avocado toast—it’s smashed peas on toast, and it’s packed with 20g of plant protein! Quick to make and full of flavor, it’s the perfect breakfast or light lunch. Frozen peas are a kitchen staple of mine—cheap, delicious, and full of nutrients. To boost the protein, I’ve added tahini and hemp seeds, along with a fresh kick of mint, wasabi, lime, and garlic for an extra burst of flavor. It’s ready in just 5 minutes using a food processor (or a fork, if you prefer!). Served on toasted sourdough with a drizzle of olive oil and extra hemp seeds, this is a feel-good, satisfying meal.
Swaps
- Peas: swap with edamame beans for a high-protein and delicious alternative
- Wasabi: if you don’t have it don’t worry, use dijon mustard for a little bit of a kick.
- Tahini: if you don’t have tahini try with a nut butter, cashew butter would be my second choice as it has a milder flavour (compared to other nut butters) and a super creamy texture.
- Mint: this is my favourite herb choice for this dish but you can experiment with different herbs: chives, coriander, parsley.
- Lime: lemon also works.
- Hemp seeds: I love to add these seeds because of their protein content, 1 tbsp of hemp seeds typically contains around 3 grams of protein. They’re a great source of plant-based protein and also provide essential fatty acids and fibre but if you don’t have any swap with sunflower seeds, pumpkin seeds and sesame seeds.
- Food processor: if you don’t have one you could mash the peas with a fork on a plate and then add the rest of the ingredients, this will take much longer and you’ll get a more rustic result but it will be as delicious!
Pair with
- I love to enjoying this on toasted bread, try my Easy No Knead Bread or 2-Ingredient Bagels
- It will work beautifully as a sauce for your favourite pasta, especially in Summer for a cold pasta salad!
- Why not use this recipe as a delicious dip and pair it with some crackers, here some of my favourites Olive Crackers, Easy Seed Crackers, 3-Ingredient Chia Crackers.
Storage
Fridge: Store the spread in an airtight container in the fridge for up to 2-3 days.
Freezing: You can freeze the spread for up to 1-2 months in an airtight container. Defrost in the fridge overnight and stir before serving.
Pea & Mint Toast
Ingredients
- 180 g frozen peas
- 10 mint leaves
- 1 tsp wasabi
- 1/4 tsp salt
- 15 g hemp seeds
- 1 tbsp tahini
- squeeze 1/4 lime
- serve with bread
Instructions
- Defrost the peas: pour boiling water and drain.
- Add all the ingredients to a food processor and blitz until all the ingredients are well incorporated (alternatively you could mash the peas with a fork on a plate and then add the rest of the ingredients).
- Toast a slice of sourdough bread and add the pea spread. Drizzle some extra virgin olive oil and hemp seeds on top to serve.