15 Minute Smashed Pea Toast

Give your avocado toast the day off! This easy smashed pea toast has a light yet comforting vibe because it’s pureed with creamy white beans. It’s a nourishing vegan brunch, lunch or light dinner packed with fibre and 25 grams of plant-based protein per serving! Makes a great vegan meal prep lunch as the smashed pea mixture keeps for 4-5 days in the fridge.

For me, stuff on toast is a lifestyle. Yes, I love avocado toast or classic baked beans on toast…but I don’t stop there! I mean, have you tried hummus toast? I’ve even been known to throw leftover stews, black bean chili or salads right on a piece of sprouted grain toast to make it into a more filling and complete meal.

And this smashed pea toast makes an affordable, higher protein alternative to the ubiquitous avocado toast. She works hard, let’s give Miss Avo a break every once in a while.

Peas have such a fresh, sweet and comforting flavour, it’s time we gave them the credit they deserve. 

This smashed pea mixture is one of those versatile plant-based recipes that can work as a standalone meal, piled high on a piece of toast, or spread more thinly as a sandwich spread. You can even serve it as a yummy vegan party dip! 

To boost the flavour and nutrition of the peas, I’ve added a can of white beans, one of my secret culinary weapons. As a recipe developer and cookbook author, I love that white beans have an incredible creamy texture and buttery flavour that can add creaminess to soups, casseroles and dips without actual cream. 

And the dietitian in me loves that they’re a sneaky little nutrition bomb: just ½ cup of navy beans contains a whopping 8 grams of plant-based protein and 6.5 grams of fiber! That same serving contains over 2 mg of iron, 1 mg of zinc plus about 65 mg of calcium (and tons of other minerals!

Plus, while this recipe is not low FODMAP, I do find white beans and peas tend to be a little gentler on digestion than some other legumes (looking at you, chickpeas and kidney beans!) so it’s super gut friendly.

Need some more in depth gut health advice (and yummy, gut-friendly recipes)? Be sure to pick up a copy of my latest book, Good For Your Gut!

Hungry? Let’s get cooking!

What you’ll need to make this yummy smashed pea toast

I’ve taken the traditional smashed peas on toast and upped the filling factor by pureeing them with white beans and tahini, which ups the protein, fibre and plant-based calcium in this meal. 

You need just 8 ingredients to put this delicious vegan lunch together, plus oil, salt and pepper!

• Peas: Yes, freshly shelled spring peas are ideal…but let’s be real: frozen peas are awesome here and what I use 99% of the time. Always at the ready, affordable and pre-shelled!
• White Beans: you can use any kind of cooked or canned white bean such as navy, cannellini or white kidney beans. I always buy no-salt-added beans so I can control the sodium. Rinse well!
• Leek: one smallish leek (the white and light green parts only) should do you here. When cooked, leeks have a more delicate sweetness compared to their onion cousins…but they can be quite dirty. Be sure to wash in between the layers well before using!
• Tahini: I am boosting the calcium in this recipe by using creamy sesame tahini, which adds a richness from the healthy plant-based fats in addition to minerals.
• Fresh mint: mint and peas is such a classic pairing but mint is also really good for easing a troubled tummy. I’ve used just enough mint to create a bright freshness but you could always add more if you want the flavour more mint-forward.
• Lemon juice: the acidity of fresh lemon juice adds a brightness that makes the flavours really pop! Out of lemons? Try just a teaspoon of white wine or apple cider vinegar. Add more only if necessary.
• Sprouted grain bread: you can use any sliced bread you have on hand for this recipe, but I usually use 100% sprouted grain bread because it’s much higher in fibre, protein and minerals than regular 100% whole wheat. 2 slices contain 12 grams of protein and 10 grams of fibre…making it a super high fiber food.
• Vegan mayo: optional, but I love a thin swipe of vegan mayo before you pile on the smashed peas because it really brings out the flavours!

Why green peas are so, so good for you

As a dietitian, I feel like peas don’t get the nutritional street cred they deserve; you might be surprised to know that peas really pack in the nutrition benefits! They are a legume, after all.

• Just a ½ cup (125 mL) of shelled peas contains 4.5 grams of protein and 5.5 grams of fibre!
• You’ll also net about 1 mg of iron and 1 mg of zinc, so important for the immune system as well as small amounts of calcium and magnesium.
• The bright green colour of peas is also a signal that they are rich in the antioxidant pigments beta-carotene, lutein and zeaxanthin as well as some folate and vitamin K

One-quarter of the smashed peas mixture the suggested serving. If you serve it on two slices of sprouted grain toast, you’ll net 25 grams of protein. Not quite so hungry? Pile it high as a cloud on a single piece of toast, which is still about 19 grams of protein!

How to make this easy smashed pea toast, step by step

A quick saute and a puree…that’s all you need to make this delicious meal a reality! 

Okay okay, so I am not technically smashing the peas but I’m lazy…and I’ve tried this recipe a couple of ways and I actually prefer the whipped texture you get when you pop it in the food processor and think you will too!

Step One: saute the thinly sliced leeks in a drizzle of olive oil over medium heat until they’re soft and glossy. Add the peas and warm them through, then season the whole shebang with salt and pepper.

Step Two: Puree the leeks and peas with the white beans, tahini, lemon, mint and salt until it’s ¾ pureed but you still have some nice texture there. Want to leave some veggies whole? Just puree ¾ of the leek and pea mixture, then stir in the remaining leeks and peas by hand.

Step Three: Pile the mixture high on one or two pieces of your favourite toast (spread with mayo or not before you add the smashed peas onto the toast!)

Tips, Tricks + Substitutions

• The smashed pea mixture will keep in an airtight container in the fridge for up to 5 days. And it actually tastes better as it sits. So it makes a great meal prep or make ahead.
• If you’re looking at this recipe and thinking, this smashed pea mixture would make a delicious dip, you’re absolutely right! Just serve with your favourite bread, crackers and sliced vegetables.
• If you don’t have white beans, you can totally substitute chickpeas but the mixture will be denser. If you like, you can thin it out with a bit of water or oil so it retains more of the intended “whipped” texture.
• Out of mint? Try dill or basil for a different flavor! No leeks? Try shallots!

More flavourful vegan toast recipes

• Mediterranean Hummus Toast
• Pumpkin Hummus Toasts with Za’atar
• 20 Minute Vegan White Bean Sandwich with Kale
• Vegan Egg Salad Sandwich (low FODMAP)