SMASHED PEAS ON TOAST

Almost all of us will have some peas in the freezer, making this a recipe that’s perfect for when you need something quick and nutritious, when you don’t have much in the fridge.

Frozen peas are a surprisingly great source of vitamin C and protein, making them an easy win for your gut health. The beauty of this dish lies in its versatility – you can stick with the smashed peas as they are, or use them as a base for all sorts of toppings.

I like to spread them on toast and add mixed seeds, feta cheese or a spoonful of kimchi or sauerkraut on top. It’s a simple way to boost your intake of fermented foods, which are great for the gut microbiome.

Overview

Prep time

5 mins

Cook time

10 mins

Serves

2

Ingredients

• 185g frozen peas
• 2 spring onions, roughly chopped
• Small handful each mint and coriander leaves
• 1 green chilli, roughly chopped
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil
• Your favourite sourdough or seeded bread

Top with

• Sauerkraut, kimchi, mixed seeds or feta cheese

Method

Step 1

Cover the peas with boiling water from the kettle and leave for 1 minute to defrost.

Step 2

Drain and add to a blender with the spring onions, herbs, green chilli, lemon juice and olive oil. Season and blitz until smooth.

Step 3

Toast a couple of slices of your favourite sourdough or seeded bread, then top with your smashed peas and serve with any desired toppings.

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2025-03-24T11:11:19Z