Healthy Smashed Peas Recipe
Ingredients
- 1/2 lemon
- 2 cups frozen peas, defrosted
- 1/4 cup reduced-fat feta cheese
- 2 tbs mint leaves, shredded
- 1 clove garlic, peeled and chopped
- to taste pepper
- 4 slices grainy toast
- 4 eggs, cooked to your liking
- to taste chilli flakes or hot sauce, optional
Method
- For four servings, get about ½ a teaspoon of zest and 2 teaspoons of juice from the lemon.
- Use a fork or food processor to smash together the peas, feta, mint, chopped garlic, lemon and pepper. Taste, and add more pepper and lemon as needed.
- Serve pea smash on toast, topped with a cooked egg and chilli flakes, if desired.
Variation:
Rub the toast with a cut piece of garlic as soon as it comes out of the toaster for an extra garlic flavour.
Serving Suggestion:
The pea smash also makes a delicious dip or accompaniment to grilled fish.
Comment:
*For a gluten-free alternative, replace regular wheat bread with a gluten-free alternative. 1/4 cup of feta is about 50 g.
Healthy tip!
Simple switch idea: try reduced-fat milk, cheese and yoghurt.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1033 kJ | 600 kJ |
| 247 Cal | 143 Cal | |
| Protein | 17.9 g | 10.4 g |
| Fat, total | 8.7 g | 5 g |
| — saturated | 2.6 g | 1.5 g |
| Carbohydrate | 19.8 g | 11.5 g |
| — sugars | 2.9 g | 1.7 g |
| Sodium | 389 mg | 226 mg |
| Fibre | 8.3 g | 4.8 g |
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