Bright, creamy, and ready in just 15 minutes, this smashed pea toast is a nourishing plant-based meal perfect for breakfast, lunch, or a light dinner.
Packed with fiber, protein, and healthy fats from white beans and tahini, it’s both satisfying and wholesome.
Quick to prepare and ideal for meal prep, it brings a vibrant, fresh flavor to any table.
Creamy Smashed Pea Toast
Equipment
- Medium skillet
- Food Processor
- Toaster
- Knife and cutting board
- Measuring Cups and Spoons
- spatula
Ingredients
- 1 tablespoon extra-virgin olive oil or avocado oil
- 1 cup leeks thinly sliced into half-moons
- 2 cups green peas fresh or thawed
- 14 ounces white beans drained and rinsed (navy, butter, or cannellini)
- ¼ cup tahini
- 8 fresh mint leaves thinly sliced
- 1 tablespoon freshly squeezed lemon juice
- ½ teaspoon salt plus extra for seasoning
- Freshly cracked black pepper or red chile flakes to taste
- 4 –8 slices bread of choice sprouted grain, sourdough, gluten-free
- Vegan mayonnaise optional
Instructions
- Heat the Oil and Sauté Leeks: Begin by warming 1 tablespoon of extra-virgin olive oil (or avocado oil) in a medium skillet over medium heat. Once the oil shimmers lightly, add the thinly sliced leeks. Stir frequently and sauté until they become soft, fragrant, and glossy—this usually takes about 3 to 4 minutes. Be careful not to let them brown too much; reduce the heat slightly if they start to darken. This step develops a subtle, sweet flavor that forms the base of your pea mixture.
- Add and Warm the Peas: Next, add 2 cups of fresh or thawed green peas to the skillet. Stir them gently with the leeks, allowing them to heat through for 1 to 2 minutes. The peas should retain a bright green color and a slight snap—avoid overcooking to preserve both texture and nutrients. Season lightly with ½ teaspoon salt and a pinch of freshly cracked black pepper or red chile flakes at this stage. Once warmed, remove the skillet from heat to prevent further cooking.
- Combine Ingredients in a Food Processor: Transfer the sautéed leeks and peas into a food processor. Add the drained and rinsed 14-ounce can of white beans, ¼ cup of tahini, 8 thinly sliced mint leaves, and 1 tablespoon of fresh lemon juice. Season with the previously mentioned salt and pepper to taste. Pulse the mixture several times, blending until it forms a chunky, creamy consistency. Aim for a texture where you can still see bits of peas and beans rather than a completely smooth puree—this creates a rustic, satisfying bite.
- Prepare the Bread: While the pea mixture is being processed, toast 4 to 8 slices of your favorite bread—sprouted grain, sourdough, or gluten-free all work beautifully. Toast until lightly golden and crisp, providing a sturdy base for the creamy topping. For an extra touch of indulgence, you can spread a thin layer of vegan mayonnaise on each slice after toasting. This adds a subtle creaminess and helps the pea mixture stick.
- Assemble the Toasts: Using a spatula or spoon, generously pile the smashed pea mixture onto each toasted slice. Press slightly to ensure even coverage and that each bite has a good balance of bread and topping. If desired, sprinkle a few extra mint leaves or a pinch of red chile flakes on top for added color, freshness, and a hint of spice.
- Optional Pan-Fried Finish: For a richer, brunch-style variation, heat an additional drizzle of olive oil in a skillet over medium-high heat. Place the topped bread slices in the skillet two at a time. Cook for 1 to 2 minutes on each side, pressing gently with a spatula to ensure the bread makes full contact with the pan. This creates a golden, slightly crispy exterior that contrasts beautifully with the creamy pea topping.
- Serve and Enjoy: Serve immediately while warm for the best flavor and texture. These toasts are satisfying on their own or paired with a simple side salad or fresh fruit. The creamy peas, tender white beans, and fragrant mint make each bite refreshing yet hearty—a perfect quick meal that’s nutritious, high in protein, and packed with fiber.
Notes
- Use fresh or frozen peas: Both work beautifully. Frozen peas should be thawed before cooking to maintain bright color and natural sweetness.
- Adjust texture to taste: Pulse the pea-bean mixture until slightly chunky for a rustic feel or smoother if preferred.
- Bread choice matters: A sturdy bread like sourdough or sprouted grain holds the creamy topping well.
- Optional toppings: Red chile flakes, extra mint, or a drizzle of olive oil add flavor and visual appeal.
- Quick meal prep: The smashed pea mixture keeps in the fridge for 4–5 days, making it ideal for batch cooking and easy lunches.
Chef’s Secrets for Perfect Toast
To elevate this simple recipe, start with gently sautéing the leeks over medium heat.
Low-and-slow cooking preserves their natural sweetness without browning, which can make the flavor bitter.
When processing the pea and bean mixture, avoid over-blending; leaving some texture ensures every bite has a pleasant contrast between creamy and slightly chunky.
Experiment with a light drizzle of olive oil or a few mint leaves at the end for extra freshness.
For brunch or a more decadent version, lightly pan-frying the assembled toast adds a golden, crispy exterior that pairs beautifully with the creamy topping.
Serving Suggestions to Try
Smashed pea toast is versatile enough for breakfast, lunch, or even a light dinner.
Serve it on a plate with a side of fresh greens or a crisp salad to add more fiber and color.
For a heartier option, pair with roasted vegetables, cherry tomatoes, or a bowl of soup.
Add a sprinkle of seeds, such as pumpkin or sunflower seeds, for crunch and extra protein.
Drizzle a bit of lemon juice or olive oil right before serving to brighten flavors and enhance freshness.
Storage Tips for Best Results
The pea and bean mixture can be stored in an airtight container in the refrigerator for up to 4–5 days.
Keep the bread separate to maintain crispiness; assemble the toast just before eating.
Leftover toast can be lightly reheated in a skillet or oven, but avoid microwaving as it can make the bread soggy.
For longer storage, freeze the pea mixture in small portions for up to 2 months, thawing overnight in the fridge before use.
Always taste and adjust seasoning after storage, as flavors may mellow over time.
Frequently Asked Questions
1. Can I use frozen peas instead of fresh?
Yes! Frozen peas work just as well. Thaw them before sautéing to maintain their vibrant green color and natural sweetness.
2. Which bread works best for this toast?
Sturdy breads like sourdough, sprouted grain, or gluten-free loaves hold up best against the creamy pea topping. Avoid very soft breads that may become soggy.
3. How can I make it extra creamy?
Add an extra tablespoon of tahini, a small drizzle of olive oil, or a thin spread of vegan mayonnaise. Just pulse gently to retain some texture.
4. Can I prepare this ahead of time?
Absolutely. The pea and bean mixture stores in the fridge for 4–5 days. Keep the bread separate and assemble just before serving to preserve texture.
5. Is this recipe suitable for meal prep or batch cooking?
Yes! It’s ideal for quick lunches or light dinners. Portion the pea mixture into containers, toast bread as needed, and enjoy a fresh, nutritious meal any day of the week.
