Creamy Smashed Pea Toast
This creamy smashed pea toast blends fresh peas, white beans, and tahini for a quick, high-protein vegan meal. Perfect for breakfast, lunch, or a light dinner, it’s packed with fiber, healthy fats, and fresh herbs, making it both satisfying and nourishing. Ready in just 15 minutes and ideal for meal prep.
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.
