High-Protein Smashed Pea Toast is a healthy and satisfying dish. It contains peas, lemon juice, olive oil, whole grain bread, garlic, and seasoning. These simple ingredients have no dairy items in them, making it perfect for a dairy-free diet. This pea toast prepares quickly in fifteen minutes, good for making in advance. High-Protein Smashed Pea Toast is ideal for breakfast and lunch. Serve this toast with grilled chicken, scrambled eggs, and vegetable soup. Store this soup for some time, so it’s perfect for meal prep purposes.
STATS:
- Calories: 285 kcal
- Course: Breakfast, Lunch
- Prep Time: 10 minutes
- Duration for cooking: Five minutes
- Total Time: 15 minutes
- Serving Size: 1 slice of toast
- Servings: 2
- Cuisine: Mediterranean
- Diet: High-Protein
EQUIPMENT:
- Food processor
- Small bowl
- Grill pan
- Knife
- Serving plate
INGREDIENTS:
- 2 cups frozen peas
- 2 garlic pieces
- 2 tbsp. lemon juice
- ½ tsp. salt
- ½ tsp. ground black pepper
- 2 tbsp. extra-virgin olive oil
- 4 tsp. olive oil
- 2 slices crusty whole-grain bread
- Sea salt
- Red pepper flakes
INGREDIENT NOTES:
PEAS:
- Use the frozen peas to add to the toast to offer the natural sweet taste and tender texture. It provides protein and fiber in the dish. Defrost them properly, then blend to offer a smooth texture.
GARLIC:
- Fresh garlic offers a bold and savory taste. We have to use small cloves to offer a light flavor and roast them properly to provide the sweet taste.
LEMON JUICE:
- Lemon juice will brighten the taste of the spread and will also balance the sweet taste of peas. We have to utilize the fresh juice for the intense taste.
SALT:
- It will boost the taste of this toast and will balance the garlic and pea taste. Add the salt as you like.
BLACK PEPPER:
- Add the black pepper to offer a gentle, warm, and deep taste, and it should be fresh to provide a strong taste.
OLIVE OIL:
- Use the olive oil to create a creamy texture and also provide good fat content in the toast. We would also utilize avocado oil instead for the best taste.
WHOLE-GRAIN BREAD:
- Use the crusty whole grain bread to offer a firm base. It will also add protein and fiber. We have to toast the bread till it gets crisp.
RED PEPPER FLAKES:
- Sprinkle the red pepper to offer the spice in the toast. Add the quantity according to the spice tolerance.
INSTRUCTIONS:
- We have to toast the Whole grain bread till it gets crispy and brown.
- Include the peas, lemon juice, black pepper, garlic, and salt along with olive oil in the food processor.
- Then blend the mixture and leave some texture in it.
- Now spread the pea mix on every toasted bread slice.
- Now drizzle the olive oil and sprinkle the red pepper flakes and sea salt on it.
- Serve the toast.
SERVING SUGGESTIONS:
PROTEIN:
- Poached Eggs
- Scrambled Eggs
- Fried Eggs
- Grilled Chicken Breast
- Smoked Salmon
- Turkey Slices
- Cottage Cheese
- Greek Yogurt
SALAD:
- Mixed Green Salad
- Cucumber Tomato Salad
- Arugula Salad
- Greek Salad
- Spinach Salad
VEGETABLE SIDES:
- Roasted Asparagus
- Grilled Zucchini
- Roasted Cherry Tomatoes
- Sautéed Spinach
- Steamed Broccoli
SOUPS:
- Tomato Soup
- Lentil Soup
- Vegetable Soup
- Minestrone
- Carrot Ginger Soup
TOPPINGS:
- Avocado Slices
- Microgreens
- Radish Slices
- Pickled Onions
- Sunflower Seeds
FRUITS:
- Mixed Berries
- Orange Slices
- Apple Slices
- Grapefruit Segments
- Kiwi
BEVERAGES:
- Green Tea
- Iced Herbal Tea
- Fresh Lemon Water
- Black Coffee
- Fresh Orange Juice
TIPS:
- Toast the bread properly so it doesn’t become soggy.
- Blend the peas till it gets creamy and leave some texture if you want.
- Add the lemon juice to offer the bright flavor.
- Sprinkle the herbs like parsley, basil, and mint to provide the additional fresh taste.
- Top the toast with radish slices or microgreens to make it crunchier.
STORAGE INFORMATION:
FRIDGE:
- Add the smashed pea mixture to the closed vessel and store for three days.
FREEZER:
- Add the pea spread to the vessel and freeze for two months.
FAQs:
Could I utilize the fresh peas to make this toast?
- Yes, use the fresh peas and cook till it gets soft, then cool them and blend.
How to make the vegan toast?
- We could utilize vegan bread to make the toast vegan.
Would we increase the protein in the dish?
- Yes, add the eggs, grilled chicken, salmon, Greek yogurt, and cottage cheese to increase the protein in the dish.
Will we use any other type of bread?
- Yes, use the rye, multigrain, seeded bread, and sourdough instead of whole grain bread.
NUTRITIONAL INFORMATION:
Calories: 285 kcal
Net Carbs: 25 g
Servings: 2
Total Carbs: 31 g
Fiber: 6 g
Protein: 11 g
Total Fat: 14 g
Serving Size: 1 slice
Saturated Fat: 2 g
Vitamin A: 0.06 g
Calcium: 0.08 g
Iron: 0.003 g
Sodium: 0.38 g
Potassium: 0.48 g
