This Garlicky Smashed Peas on Toast is – I promise – the last one containing asparagus for this season 😂. I do not know about next year though… 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!
First, I roasted off garlic, which took the better part of five minutes, before adding peas from a can. You then add salt and pepper along with loads of lemon juice and then smash, smash, smash the peas. Have some toasted bread at the ready and then add along, with some more olive oil, and lemon juice.
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.
Why are these Garlicky Smashed Peas on Toast Good For You?
Peas
Green peas are small seeds that come from a pod of the Pisum sativum plant. They are oftentimes treated as a vegetable, but belong to the legume family. Peas are relatively accessible and you can usually find them frozen, tinned, or fresh. Peas contain a lot of fiber, a good amount of protein, as well as vitamin A, K, C, folate, manganese, iron, and phosphorous. Whereas peas are not a complete protein, they are, especially in combination with fiber super filling and represent one of the best protein sources out there for vegans specifically. Said fiber is also fantastic in supporting your blood sugar levels, by making them raise super slowly, and thereby ensuring that your blood sugar levels do not experience a “crash and burn” rollercoaster. Stabilizing blood sugar levels is preventative of many diseases, including type 2 diabetes and heart disease.
The fiber found in peas does not only feed the good gut bacteria in our gut, it also may reduce the risk of developing gastrointestinal conditions, such as inflamed bowels, IBS, and colon cancer. Peas are also incredibly beneficial to your heart health. Peas contain magnesium, potassium, and calcium. All of these have been shown to help reduce your blood pressure levels, which in turn, is beneficial to your heart health. Fiber has also been shown to lower cholesterol levels, particularly your “bad” cholesterol levels. Higher “bad” cholesterol levels have been associated with a higher risk of heart disease. Altogether – not too bad for the small but humble pea!
How can I adjust these Garlicky Smashed Peas on Toast recipe to my dietary requirements?
The base of this recipe is completely vegan, vegetarian, dairy– and nut-free. Depending on your dietary preferences, be sure to choose a bread that works with it. Be also sure to choose toppings that work with your lifestyle. Due to the peas technically being legumes, they are not suitable for the paleo lifestyle.
Similar Recipes on the Blog
There are some really easy, delicious breakfast options out there that keep you sustained and full for hours to come. Be sure to also try out the following:
- Five Minute Vegan Egg Scramble
- Green Monster Smoothie
- Savory Muffins
- Strawberry Pink Peppercorn Smoothie
- Gluten-free Vegetable Frittata
And there you have it for this week 🤩. I hope you enjoy this super easy but absolutely delicious recipe for either breakfast, brunch or lunch. It is so yummy and absolutely hits the spot! As always, please let me know how you are liking the recipe, by either commenting below and/or leaving a review. I love hearing from you!! Happy toast-making 🍞.
Garlicky Smashed Peas on Toast
Course: Breakfast, brunch, lunchCuisine: Savory breakfastDifficulty: Super easy5
toasts5
minutes10
minutesThe Garlicky Smashed Peas on Toast make a super quick and versatile breakfast, brunch or lunch. Top to your hearts content and Enjoy!!
Ingredients
4 4 garlic cloves
1 1 tin peas
1 tbsp 1 olive oil
1 1 lemon, juiced
Salt and pepper to taste
5 slices 5 bread – of your dietary choice (gluten-free)
- Toppings – optional
More lemon juice
Burrata
Fried asparagus
Rocket
Eggs
Smoked salmon
How to
- Peal the garlic cloves and either chop finely or use a garlic grater. Heat a pan over medium heat, add the olive oil and garlic and cook with a pinch of salt until translucent. Drain the peas and add along. Stir and then smash, smash, smash to your hearts content. Stir through the lemon juice and a bit more olive oil, and season with salt and pepper.
- Toast the bread, add the smashed peas on top and then top to your hearts content. Basil was nice, eggs, smoked salmon, or mozzarella would all be great options!! Enjoy!
