Looking for the ultimate, feel-good toast topping? Well, move over plain smashed avo toast. There’s a new sherif in town. My Smashed Avo and Peas on Toast is the perfect balance of healthy fats and plant protein. Creamy avocado meets vibrant baby peas, seasoned with sautéed chilli, lemon rind, and fresh mint for an explosion of flavour. For a pop of crunch and colour, watermelon radishes come into play, making this toast not only delicious but also Instagram-worthy. You’re welcome. It’s a refreshing, nutrient-packed take on a classic, perfect for breakfast or a quick lunch! But if peas aren’t your thing, then you need to try my High Protein Edamame Avocado Toast.
Can I make smashed avocado and peas ahead of time?
Yes, you can prepare the smashed avocado and peas ahead of time, but it’s best to store it in an airtight container in the fridge. To prevent the avocado from browning, we’re using lemon within the smashed avocado mixture. If you like your peas warm, it’s probably best to make this fresh but have your chilli, lemon rind and mint leaves ready to mix in ahead of time.
Is this recipe vegan and gluten-free?
Yes, the recipe is vegan-friendly! To make it gluten-free, simply use gluten-free bread. However, in this recipe, we’ve used a good quality sourdough bread for that delicious sour taste and crunch that is hard to beat.
Is this a complete meal?
This Smashed Avocado and Peas on Toast can be a complete meal depending on portion size and additional components. It provides a good balance of healthy fats from the avocado, plant-based protein from the peas, and complex carbohydrates if you choose a whole grain or good quality gluten-free bread. The addition of chilli, lemon rind, and mint boosts flavour and nutrient content, while watermelon radishes add crunch and fibre. For a truly balanced meal, you could enhance it by adding extra protein, such as scrambled tofu or tempeh (for a vegan option), and maybe a side of greens or roasted vegetables. You could also add cherry tomatoes on the side or more fresh herbs.
Smashed Avocado and Peas on Toast
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Ingredients
1 Piece of Sourdough Bread
1 Medium Avocado
Half Red Chilli
5 Mint Leaves
1/2 Lemon, juiced
1 tsp Lemon Rind
1 tsp Celtic Sea Salt
1/2 Small Watermelon Radish
2 tsp Olive Oil
1/3 cup Frozen Baby Peas
1/2 cup Water (to cook peas)
Directions
- Start by cooking your frozen peas in half a cup of water for two minutes on the stove or microwave.
- Prepare the smashed avocado by smashing the avocado in a bowl with the lemon juice and half of the salt. Combine and set aside.
- Next, finely chop chilli. Grate the zest of the lemon. Slice radish into thin slices and then cut in half again to create little triangles. Set aside.
- Turn on stove over low to medium heat. Place half of the olive oil in the pan. Toast each side of the bread until golden and toasted to your liking. Remove.
- Next, using the same pan add the other half of the oil. Add chilli and fry for 30 seconds or until fragrant. Add in drained and cooked peas. Add lemon rind/zest. Sprinkle with the remaining salt. Remove from heat after a 1-2 minutes.
- Assemble your toast by smearing your avocado smash first. Place over pea mixture. Add fresh mint. Wedge in the radish slices.
